Yoga Therapy
Yoga Therapy
Yoga Therapy
CONTENTS
Chapter 1 Role of Yoga in total health 3-18 Chapter 2 Health management through Yoga and naturopathy 19-34 Chapter 3 Utility of science of li ing in life !uilding 3"-4# Chapter 4 Common Yogic and naturopathic $rescription for healthy li ing 4%-%3 Chapter " &utcome of spirituality' asudhai (utum!a(am %4-%# Chapter # )ormation of sacraments in girls' first through pre(shdhyan Yoga %%-9* Chapter % Concept of thought 91-9" Chapter 8 $hysiological effects of asans and pranayam 9#-1*4 Chapter 9 Role of Yoga in coronary heart +isease 1*"-113 Chapter 1* Yogic ,anagement of +ia!etes 114-121 Chapter 11 Yogic management of hypertensi e $atient 122-12% Chapter 12 &!esity- causes complications and Yogic management 128-13# Chapter 13 .he spiritual and scientific aspects of /uryanamas(ar 13%-14% Chapter 14 /pecial situation in modern life in relation to pro!lems of infusing of Yogic practices in day to day life 148-1"# Chapter 1" 0mportance of Yogic lifestyle for school children 1"%-1#3 Chapter 1# 0mportance of Yoga in the de elopment of ideal life style' 1ith special reference to uni ersity student 1#4-1%2 Chapter 1% ,anagement of dietary fats for healthy li ing 1%3-1%9 Chapter 18 2ffect of Yoga-nidra on hypertensi e patients 18*-2**
Page 1
Chapter-1
Page 2 our life is to de ote total attention to e ery action and- at the same time- to trust in the po1er of sacred3 2ight stages of $atan9al Yoga are ' i3 Yama : .he uni ersal moral la1s3 ii3 Niyama : $ersonal moral roots of conduct3 iii3 san : Yogic postures3 i 3 !ranayama : @c:uiring and controlling prana or energy- !y means of the !reath3 3 !ratyahara : .he 1ithdra1l of the senses from the outer en ironment3 i3 "harana : Concentration3 ii3 "hyana : ,editation3 iii3 #amadhi : 2nlightenment3 Yoga is also a technique for achieving purest form of selfawareness, devoid of all thoughts and sensations. .oday some (ind of reconstruction of thought is necessary to understand clearly 1hat the great Yoga teachers of the past ha e taught3 $atan9ali- the systematiser of Yoga- has e>plained the thoughts through Yogasutra3 0n the Dita and Upanishads 1e find a !roader and positi e e>pression of Yoga3 &ur ancient masters through Yoga teach us an art of li ing a life for eternally !lissful e>periences of e en flo1 of happiness !y remo al of miseries and sufferings of our limited life3 .he term Yoga means a systematic practice and implementation of mind and !ody in the li ing process of man to (eep harmony 1ith in self- 1ithin the society and 1ith nature3 <undalini Yoga is a systematic and integrated practice for !ody and mind and its thrust to ma(e a man creati e3 4y a ne1 method- 1hich is 1holly safe- one can get the <undalini po1er aroused in minutes3 Hence this method is called the simplified <undalini Yoga- a!!re iated to 7/<Y73 <aya(alpa is the culmination of <undalini Yoga and its o!9ecti e is to ena!le the practitioner to postpone the ageing process and death3 0n all s(y centers in 0ndia- ,alaysia- /ingapore- /outh <orea- 8apan and U/@<aya(alpa Yoga is no1 !eing taught at regular inter als3 .hese t1o yogic practices are ery important in (arma Yoga- the 1orld religion3
Page 3 $re(sha =means to see inside 1ith full concentration? may appear to mean different things to different people !ecause it contri!utes to increase physical- ner ous as 1ell as spiritual energies3 s per prominent &ainacharya 'ahapra(na inventor of !re)sha "hyan Yoga total health consists of physical, mental, emotional and spiritual health. i3 &n physical le el- it helps each !odily cell to re itali6e itselfC it facilitates digestionit ma(es inspiration more efficient and impro es circulation and :uality of !lood3 ii3 &n mental le el it pro es to !e an applied method to train the mind to concentrateC it offers 1ay to treat serious psychosomatic illness 1ithout drugsC it is an efficient tool for ending addictions and other !ad ha!itsC it re eals to one the mysteries of his mind !y the reali6ation and real e>perience of the inner consciousness 1hich includes the su!conscious and the unconscious3 iii3 &n the emotional le el- the strengthening of conscious reasoning controls reactions to en ironmental conditions- situations and !eha iour of othersC harmoni6ation of the functioning of ner ous and endocrine system- results in control and ultimate eradication of psychological distortions3 i 3 &n spiritual le el- regulation and transformation of !loodchemistry through proper synthesi6ation of neuroendocrinal secretions- dispassionate internal i!rations leads one to attain the po1er to control the mind and to !ecome free from the effect of e>ternal forces compelling one to lose to e:uanimity3 .he follo1ing sho1s the relation !et1een endocrine glands G the Chaitnya-kendras '
Pineal Jyoti-kendra Pituitary Darshan-kendra Thyroids Vishudhi-kendra Thymus Anand-kendra Adrenals Taijas-kendra Gonads Swasthya-kendra and Shakti-kendra
Constant triggering o erreaction of the lo1er endocrine glands i63 adrenals and gonads result in pernicious ha!its- effecting our physical and mental health3 )or good physical health +r +astur recommends' /leep on a thin firm mattress 1ith a 1ooden !oard underneath3 +onBt sleep on foam ru!!er mattress3 $rolonged standing in one place puts great pressure on the spine- shift your 1eight from one foot to other to relie e the strain3 Aearn to rela> 1hen under stress3
+o not lift a hea y load 1ith straight (nees from the floor3 Page 4 4end your (nees and lift it up3 8ainacharya ,ahapra9na in entor of $re(sha +hyan Yoga inspires for maintenance of total health' i3 )or maintenance of physical health one should al1ays 1al( in morning fresh air and should o!ser e @sans and $ranayama3 ii3 )or maintenance of mental health one should get rid of 1orries and should deep di e in meditation and (ayotsarga3 iii3 )or achie ing emotional health one should thin( positi e and should al1ays li e in present and not in past or future3 sound health and peaceful mind are a must for man to en(oy the material world and develop the consciousness to its perfection. 0n order to achie e this purpose of !irth one has to maintain harmony !et1een !ody and life force- life force and mind- !et1een indi iduals and society and !et1een nature and 1ill3 $racticing appropriate e>ercises of !ody and mind and a irtuous 1ay of li ing to maintain the harmonies descri!ed a!o e constitute Yoga3 .hus <arma Yoga is a system of life utili6ing the full potential of the !ody and mind 1ith understanding and a1areness for a happy- prosperous and peaceful life3 ll experiences in life are en(oyed only by the mind. 'ind is the peripheral stage of consciousness. 0n the infinite statethe consciousness itself is the truth3 @s a man is endo1ed 1ith the si>th sense 1hich inherits the purpose of the reali6ation of self- in time he should reali6e the self- 1hich is consciousness3
*y reali+ing consciousness man can live with satisfaction, harmony and peace. ,eali+ation of consciousness is the only one perfect and higher )nowledge by which one can )now everything in the universe. -he mind is nothing but the extended and perceptional activity of the consciousness.
&ne should do e ery action- 1hether thought- 1ord or deed- 1ith a perspecti e a1areness not to inflict pain to self or others- at present or in future- to the !ody or mind3 $hysical and mental health are important for a happy and successful life3 &ne has to maintain these 1ith due care- follo1ing moderation in the follo1ing fi e aspects of life ' i3 )oodii3 Hor(iii3 Resti 3 /e>3 Use of thought-force3
.hese fi e should not !e neglected- o er-indulged or improperly dealt 1ith3 .he proportional re:uirements of daily food are 1*I protein- 1*I fat- 4*I car!ohydrates and 4*I egeta!les and fruits3 $rotein- the essential food-element- is !est pro ided !y mil(- curd- soya!eans- drynuts- pulses and lentils3 Car!ohydrates are starchy food consist in rice- chapatti- grains- mai6- oats- potatoes etc3 ,anBs e>istence is connected 1ith physical cells- !rain- !iomagnetism- life force and se>ual ital fluid3 0f he neglects- o erindulges or improperly deals 1ith food- 1or(rest- se> and use of thought-force- he has to suffer from illness and sorro13 @s e ery action !rings an appropriate result- he should deal 1ith allthe " aspects of life in
moderation3 )ollo1ing the principle of limit G method in e ery en9oyment is detachment3 .eeping the physical body in a healthy condition and the mind is Page 5 highly culturally enlightened level and thereby leading a creative life so as to be a useful member of the society thoughtout the span of one's life is the chief aim and thrust of .arma Yoga. @n integrated practice of reorgani6ing and restructuring the !ody and the mind for a ne1ly planned life is <undalini Yoga3 .undalini is the life force. )or all human !eings the 1or(ing centre of the life force is in the se>ual gland called technically mooladhar in spiritual terminology3 &nly 1hen the 1or(ing centre is shifted to the point !et1een the eye!ro1s =@gya cha(ra?- the mind can percei e its e>istence and functions3 /o in Yoga practice- raising the 1or(ing centre of the life force and ma(ing the aspirant to feel it at the @gya cha(ra point is initiation3
Page 6 -he main purpose of practice of !re)sha "hyan Yoga 3-o see inside with deep concentration4 is to purify the mental states. ,ind is constantly choc(ed !y contaminating urges- emotions and passions3 .his hampers the flo1 of 1isdom3 .he hurdles of uncleanliness must first !e remo ed3 Hhen the mind is cleaned- peace of mind automatically surfaces3 4alance of minde:uanimity and the state of 1ell-!eing are also e>perienced simultaneously3 0t should al1ays !e remem!ered that the ultimate aim of /adhna is purity and e:uanimityfreedom from contamination of passions3 .he state of 1ell-!eing is not our ultimate aimC it 1ill ine ita!ly ensureC ne erthelessit is not the o!9ecti e3 /imilarly peacefulness is also a secondary !enefit and 1ill al1ays !e achie ed- !ut not the aim3 He ha e to transcend !oth these mental states to reach our ultimate purpose3 5i63 total purity of mind and goodness3 Reali6ation of truth is the !irthright of e eryoneC e eryone has the natural potential 1ith in3 <arma Yoga 1ill add all people to reali6e the .ruth 1hen they 1ish for it3 @ (arma Yogi can do immense good to himself and others !y !lessing self- life-partnerchildren- sisters and !rothers- close-friends- !osses and assistants and enemies tooif any- the 1hole 1orld of humanity for indi idual peace- harmony in the society and peace among all nations3 &ne should steadfastly o!ser e fi e duties in life to1ards ' =i? self- =ii? family- =iii? relati es- =i ? society and = ? 1orld community- gi ing importance to each in the a!o e order 1ithout neglecting any of the other four3 &ne should allot at least 1I of his income to !e spent only for the help and 1elfare of the needy3 0n order to achie e the purpose of life and de elop oneBs consciousness- one must learn and practice meditation on the lifeforce- 1hich 1ill result in peace of mind- physical health and enlightenment of consciousness3 Yoga maharshi s1ami +e a-,urti offers to e ery earnest see(er his se en master (eys 1hich 1ill also ensure reali6ation of his spiritual goal and destiny' i3 &ne mother- one 1ifeJhus!andii3 8aisa @nna .aisa ,aniii3 /pinal t1el e 2>ercisesi 3 Ketra-8yoti-$ra(ashini Keti3 $ranayamai3 Kauli <riyaii3 )irm !elief in Dod =spirituality?3
Yogis and mysties ha e proclaimed that coiled serpentine po1er lies loc(ed in <undalini- and that the spinal chord 1ith its se en cha(ras is the mystic reser oir of human energy3 @ ery large percentage of human illness can !e attri!uted to the 1rong posture and conse:uent distortion or malfunctioning of the spinal chord3 /o- figurati ely spea(ing- charging the spinal chord is recharging the human !attery and !uild up an immense reser oir of human energy3 Right physical and mental posture for effecti e meditation are ' Page 7
i3 !hysical 5 @ sta!ili6ed posture 1hich is- in fact- the natural !ody3 4alanced !reathe and the practice of right diet3 ii3 'ental 5 &riginal mind- detached- purified- strengthened and acti e3 .he mind of faith arising from a de eloped physical and emotional centre of the !ody3 Yoga !egan at least si> thousand years ago and has continuously !een enriched !y the 1isdom accumulating from humanityBs struggle for sur i al3 4ut such practices as right posture- correct !reathing and sound diet ha e a 1ider rele ance- for they can !e seen as the factors necessary for maintaining the integrity of the life-force- healthsociety and e en the cosmic la1s3 .hose people 1ho use Yoga 9ust for e>ercise or rela>ation or to calm the mind- fail to understand the aims of Yoga3 @ims of Yoga are' i3 .o !ring us to greater humanity3 ii3 .o a1a(en in us the mind of ser ice3 iii3 .o !ring us to true meditation3 ,ost of the Yoga that is taught today is not real Yoga3 .hat is !ecause it neither pursues nor maintains these aims3 )urthermore- !ecause most Yoga is un!alanced- it actually harms people !y de eloping them one sidedly3 If a human being can live strictly according to nature he will have total health and happiness, because such a way of life is balanced. 6ne sided training ma)es people unbalanced and neurotic. -he blessing of total health comes to those who find their own individual life5style and adhere to it. It does not come to those who merely accept this or that ready made system.
Conclusion
Yoga is the science of life and the art of li ing3 0t is 0ndiaBs oldest scientific- perfect spiritual discipline3 Yoga is a method of training the mind and !ody for disco ering spiritual truths3 Yoga is science of life- it offers us simple- easy remedies- techni:ues and methods of health and hygiene to assure physical and mental fitness 1ith a minimum of time- effort and e>pense3 Yoga is neither a sect nor an ideology !ut a practical training of mind and !ody3 Yoga is also a techni:ue for achie ing purest form of selfa1areness- de oid of all thoughts3 Health is precisely- that condition in 1hich human !eing has full sensiti ity and in 1hich all his faculties are operating fully3 @ccording to prominent 8ainacharya ,ahapra9na in entor of $re(sha +hyan Yoga; total health consists of physical- mental- emotional and spiritual health3 /ound health and peaceful mind are a must for man to en9oy the material 1orld and de elop the consciousness to its perfection3 4y reali6ing consciousness man can li e 1ith satisfaction- harmony and peace3 Page 8
Reali6ation of consciousness is the only one perfect and higher (no1ledge !y 1hich one can (no1 e erything in the uni erse3 .he man is nothing !ut the e>tended and perceptional acti ity of consciousness3 <eeping the physical !ody in a healthy condition and the mind in highly culturally enlightened le el and there!y leading a creati e life so as to !e a useful mem!er of the society throughout the span of oneBs life is the chief aim and thrust of <arma Yoga3 Yoga !lends the t1o states tension and rela>ation3 Yoga ena!les e eryone to mo e to1ards that state of de eloped consciousness 1hich is oneness 1ith the sacred3 .he main purpose of practice of $re(sha +hyan Yoga =to see inside 1ith deep concentration? is to purify the mental state3 @ regular practice of Yoga 3* to "* minutes daily 1ith faith in 7self7- pro es a !lessing in the form of spiritual illumination 1hich slo1ly de elops into a1areness of reality3 0f a human !eing can li e strictly according to nature he 1ill ha e total health and happiness- !ecause such a 1ay of life is !alanced3 &ne side training ma(es people un!alanced and neurotic3 .he !lessing of total health comes to those 1ho find their o1n indi idual life18 style and adhere to it3 0t does not come to those 1ho merely accept this or that ready made system3
References
13 ,editation and Yoga;,asahiro &(i- pu!lished !y &(i Yoga pu!lications- 8apan- first edition- 19%83 23 Yoga and Health;/1ami ,anu arya9i ,ahara9- +undu!hi printers- first edition- 19943 33 $re(sha +hyan 4asic $rinciples;@charya ,ahapra9na- 8ain 5ish a 4harati- Aadnun =Ra93?8anuary-2**33 43 $re(sha +hyan .heory and $ractice;@charya ,ahapra9na- 8ain 5ish a 4harati- Aadnun =Ra93?- 8anuary-2**33 "3 $re(sha +hyan Human 4ody =part-00?- Health Care;83/3 La eri- 8ain 5ish a 4haratiAadnun=Ra93?- edition 19933 #3 <arma Yoga;Yogira9 5ethathiri ,aharshi;5ethathiri pu!lications- 2rode =.3K3?- third edition- 199"3 %3 Yoga-$ra>is;Yoga ,aharshi /1ami +e a ,urti- 19%1-%2- 0nternational Yoga Centre/chloss @u!ach- Hest Dermany.
Page 9
Chapter-
#enefits of Yoga
@t the physical le el Yoga and its cleansing practices ha e pro en to !e e>tremely effecti e for arious disorders3 Yoga is !eneficial as follo1'
.he 1ell researched Yoga positions e>ercise the different tendons and ligaments of the !ody3 /urprisingly it has !een found that the !ody 1hich may ha e !een :uite rigid starts e>periencing a remar(a!le fle>i!ility in e en those parts 1hich ha e not !een consciously 1or( upon3
$i% ,-areness
@ person 1ho is practicing Yoga as a therapy must understand the reason for this practice3 0t is not important that the pose should !e perfect in order to get its !enefit !ut more important is the a1areness of the !ody and attitude3
$ii% Concept
.he concept of pose and $ranayam must !e e>plained and should !e !efore its practice3 .he scientific e>planation is a must3 ery clear
$iii% Co""it"ent
.here has to !e a commitment from !oth the sides-the therapist and the practioner3 .here must !e a mutual understanding that one is there to e>plain and teach and the other is these to learn- reco er and gain3
$i.% /edication
Muite often people are ta(ing up Yoga as an e>periment3 /ometime 1hen all other doors are closed- people come to Yoga practice and e>pect a miracle or instance change or reco ery3 8ust as there is a !ig difference in allopathic medicines and her!al medicines- li(e1ise there is a !ig difference !et1een other holistic physical training and Yoga3 &nce the person feels some positi e resultshe has to practice on a regular !asis as a routine3 &nce a 1ea(- one hour practice is not going to help3
$.i% ,ttitude
&ften- people 1ho !elie e in other faiths or religions are not ready for certain Yoga practices 1hen it comes to the philosophy and de otional practices for rela>ation and meditation3 .he attitude is that 70 1ant to learn Yoga !ut 0 do not 1ant to learn philosophy- 0 am here to learn only poses and !reathing37 0n other 1ords- 70 1ant to learn s1imming !ut 1ithout getting 1et3 0t is ery important far a therapist to pro ide the scientific e>planations 1ith spiritual support3 @ll Yoga practices are !ased on the la1s of the nature3 0t is ery true that the science of Yoga 1as de eloped in 0ndia and ma9ority of Hindu people practice that3 .he !ase is of Hindu- 8ainism and 4uddhism faith-!ut Page 12 as a 1ay of life3 @ll Hindu- 4uddhist and 8ains scriptures and literature are e>plaining Yoga3 &ne has to ha e some sort of (no1ledge of 4hag1at Dita- $re(sha +hyan$atan9ali Yoga /utra- Health Yoga $radipi(a and such te>ts3 Here the intention is not to teach the religion !ut the philosophy !ehind the practice3 0f certain techni:ues are practiced 1ith a certain attitude then it helps- more than a mechanical practice e3g3 chanting of &, as an uni ersal sound3 ,any attitudes are
culti ated 1hile practicing any pose3 2ach and e ery mo e can pro ide a space to learn a certain attitude if e>plained and de eloped during its regular practice3 0t could !e from gross to the su!tlest le el- that 1ill help the practitioner in the long run to change his life style and in culti ating healthy ha!its3
0t should al1ays !e remem!ered that the ultimate aim of sadhana is purity and e:uanimity-freedom from contamination of passions3 .he state of 1ell-!eing is not our ultimate aim C it 1ill ine ita!ly ensure C ne ertheless it is not the o!9ecti e3 /imilarly peacefulness is also a secondary !enefit and 1ill al1ays !e achie ed- !ut not the aim3 He ha e to transcend !oth these mental states to reach our ultimate purpose- i63 total purity of mind and goodness3 $re(sha +hyan is an uncomplicatedeasy to lean techni:ue of meditation3 0t is comprised of the follo1ing ' =i? <ayotsarga =.otal rela>ation? =ii? @ntaryatra =0nternal trip? =iii? /1ash pre(sha =$erception of !reathing? =i ? /harir pre(sha =$erception of !ody? = ? Chaitnya (endra pre(sha =$erception of psychic centres? = i? Aesya +hyan =$erception of psychic colours? = ii? 4ha ana =@uto-suggestion? = iii? @nupre(sha =contemplation? He li e in the age of tensions and !ecause 1e are confronted 1ith more and more situations that produce stress- increasing num!ers of people at younger ages are suffering from hypertension 1hich results in high !lood pressures- heart attac(s and premature deaths3 &ur most pernicious an>iety in ol es common pro!lems of daily life such as the daily commute in a congested city- rising cost of li ing- una!ating shortages of daily necessities- polluted air and 1ater3 .hese and many other insolu!le difficulties appear to ha e !een !uilt into our daily life3 4odily mo ements- speech and mental functions are three fold acti ities of our organism3 &ne of the facets of meditation practice is reduction or total cessation of each of these acti ities3 .hree types of meditational practices thus ensure from the trinity of acti ities3 @s per prominent 8ainacharya ,ahapragya in entor of $re(sha +hyan total health consists of physical- mental- emotional and spiritual health3
rteriosclerosis5hardening of arteries.
+egenerati e heart disease-gradual decay of !lood essels due to e>cessi e smo(ing of to!acco3 Hypertensi e heart disease29 straining of !lood essels due to high !lood pressure3 .his leads to hardening of !lood essels- hence diminishing the supply of !lood3
High !lood pressure =Hypertension?-4lood pressure remains high leading to disorder li(e lac( of strength- !ad temper- isionary trou!les- tiredness- headache- coldness of hands and feet3
Nature cure
Routine-mudpac( /pecific;full massage=re erse direction?- neutral spinal spray- ice massage to spine3
$&&% /ia(etes
+ia!etes a ery old disease- has a common feature e>cessi e accumulation of sugar in !lood- due to malfunctioning of pancreas3 .he general pre alent method of treating the dia!etic patient is to in9ect insulin to compensate 1hat could !e produced !y the pancreas3 .he yogic treatment restores the normal functioning of the pancreas and other endocrine glands3 .he chemistry of the !ody !ecomes normal leading to a healthy !ody3
Nature cure
Routine-enema- mudpac( /pecific-full massage- partial massage to a!domen- cold a!domen pac(- cold hip !ath3
$&&&% Cancer
Cancer has affected millions in the entire 1orld3 0t is the pho!ia of the disease 1hich causes more suffering than the caner itself3 0n cancer- floating star ed non-functional cells group together and manifest themsel es as tumors- ulcers and cancer3
Nature cure
Routine-enema- mudpac(- cold spinal sprayJ!ath- 1heat grass 9uice therapy- grape diet3 /pecific-full massage- steam !ath- under 1ater massage- cold circular 9et3 Page 15
$&1% O(esity
&!esity is !ecoming a common health ha6ard and leads to many other diseases li(e coronary heart disease- high !lood pressure- dia!etes- psychosomatic disorders and a shorten life span3 -he main cause of obesity is excessive eating. .he !est method to control 1eight is to reduce the inta(e of protein- car!ohydrates and fat and increase the supply of mineral and itamins and also increase e>ercises3
Nature cure
.his method of cure in ol es !ody purification3 .he method lightens the !ody and ma(es it free from to>ins and mor!id matter 1hich in turn results in pro!lem free 1eight loss3 .he procedures are ' )ull !ody dry friction-for 1* minutes daily3 2nema =colon irrigation?-1ith Au(e 1arm 1ater- alternate days3 /team !ath-2* minutes- t1ice in a 1ee(3 Hot foot !ath-2* minutes- " days per 1ee(3
0n @nahat- 1e are as(ed to open the heart3 .his re:uires spiritual commitment to let the ego drop a1ay3 0n @mrit Yoga the heart energy is engaged 1ith the use of the arms- 1ith mudras- gi ing and recei ing mo ements- some heart opening poses can !e camel- Yoga mudra- co!ra- half locust =opens arms and heart meridians? 4reathe =lungs? and the forth cha(ra are closely connected3
3e.el-&& of ,"rit Yoga $chakra 5 to 6% $.% 1isuddha chakra $&nternal7e'ternal%2the po-er of sound .i(ration
5isuddha cha(ra is more apparent in le el 00 of @mrit Yoga- !ut also in le el 0;1e turn into i!ration of prana that sources the mo ement3 Use sound i!ration 1hen in the pose and the po1er of our 1ord =opening intention and om? to create the i!ration field 1e intend3 4ecome a1are of our o1n inner dialogue and if it ser es us or not3 0n @mrit Yoga the throat cha(ra may !e stimulated through chanting- !ridgecamel and shoulder stand postures3
References
=1? $re(sha +hyan ' theory and practice;@charya ,ahapragya- 8ain 5ish a 4harati- Aadnun =Ra93?- edition 2**33 =2? @rticle !y ,an9ari 4hatt-Yoga teacher G therapist;Yoga 2ducationcentre- &ntario3 =3? He!site;1113real!ondmar(eting3com =4? ,editationGYoga-,asahiro &(i- pu!lished !y &(i Yoga pu!lication-8apan-firstedition- 19%83 ="?<armaYoga;Yogira95ethathiri,aharshi-5ethathiripu!lications-2rode=.3K3?-3rdedition-199"3 =#? Yoga $ra>is;Yoga ,aharshi /1ami +e a ,urti- 19%1-%2- 0nternational Yoga centre/chloss @u!ach- Hest Dermany3
Page 18
Chapter-8
@dministration- discipline and self-restraint all the three are essential to society3 Ai!erty in the a!sence of self-restraint amounts to madness and crime31 @ccording to the famous literary figure 8ainendra <umar- 7Culture comprises human relations3 +eformity occurs 1hen iolence gains entry in these relations and it then poses a great threat to culture37 8ainendra (umar has suggested a remedy too for this malady3 @ccording to him- there should !e no pressure- no stri(ing- no disrespect !et1een man and man3 0nstead- there should !e sympathy- respect and co-operation3 .here should !e !rotherhood among neigh!ors- economic relations should !e !ased on cooperation- people should !e 1illing to help other and pri acy and indi iduality of man should !e maintained3 @ll these factors are !oth the necessities and the characteristics of culture32 @ccording to prominent @charya .ulsi- the founder of @nu rata mo ement; only that culture flourishes and succeeds that produces persons de oted to duty3 @ country maintains and preser es its culture- ci ili6ationart and national integrity only on the force of its saints and mon(s3 @ccording to +r3 Radha(rishanan- the only thing that can pro ide dignity to man(ind is its spiritual endea our3 Ko culture can !e permanent until it practices and supports this spiritual endea our33 /1ami 5i e(anand proclaimed- 70ndia cannot die- it is immortal and 1ill remain so long as a ma9ority of people do not gi e up spirituality34 0n the present circumstances- 0ndians do not proud of !eing 0ndians and ho1 can they do soN /o long as there is no 0ndiani6ation of education- respect for nationality 1ill not de elop3 He said that no importance is gi en to 0ndian ernaculars and 0ndian culture3 He cannot ha e good and healthy citi6ens so long as 0ndian spirit is not introduced in education3" Page 19
intellect- scruple- sense of the !est forms of man- !alance !et1een li!erty and e:uality- duties and rights are the essential elements of culture3 .he education that is imparted to the students in the present time- does not pro ide these alues to students3% 2ducation is an indispensa!le part of de elopment3 0t remo es superstitions- social e ils- false !eliefs and refines life3 2ducation has a t1o-fold function3 &n the one hand it teaches the art of li ing and on the other hand adds s(ill and efficiency to traditional arts3 2ducated persons are conscious of their aims and goals and at the same time they are ready to meet the challenges of time3 4ut all these things are possi!le only 1hen alue-!ased education is imparted3 .he present education system pro ides nothing of the sort3 .he tragedy is that our language and culture ha e !een reduced to a secondary le el in our o1n country and conse:uently the desired results are not !eing o!tained3 Children are not !eing taught 1hat they ought to !e taught3 0t is futile to !lame children for 1hat they are learning in the name of standard of life- as the 0ndian spirit is missing in their education3 &ur culture can !e preser ed only through the medium of education38 /cience of li ing has emerged as a ray of hope in this dar( and gloomy 1orld3 0t is the lamp that 1ill remo e the dar(ness of ignorance3
-here are three aspects of #cience of living ' conati e- emotional and practical3 /cience of li ing aims at :
=i? )inding out the rules of life !y 1hich all these three aspects can !e achie ed3 =ii? )inding out the rules !y 1hich a proper !alance !et1een emotional and intellectual de elopment can !e esta!lished3
=iii? )inding out the rules !y 1hich intellect- pure conscience and inner-self can !e aroused3
charya 'ahapra(na has brought out the following aspects of the science of righteous living :
=i? /cience of li ing is training of righteous li ing3 =ii? /cience of li ing imparts training in non- iolence- moral alues and !rings a!out internal change3 =iii? /cience of li ing is the co-ordination of @nu rata and $re(shadhyan3 =i ? /cience of li ing is the study of anatomy of !ody and to o!ser e e>periments 1ith them3
1; #ody
.he first component of life is !ody3 2 erything lies in !ody3 @ physician too e>amines the !ody first of all- 1hen someone complains of some ailment3 @nd it is ery mysterious3 @ physician e>amines the !ody from medical point of ie13 He tries to understand !oth the ner ous system and the glandular system3 4ut the concept changes 1hen the !ody is studied from the point of ie1 of /cience of li ing3 .here are certain centers in the !ody 1here consciousness is highly dense centred3 0n $re(shadhyan- they are (no1n as centers of psyche3 2>periments in meditation are carried out on them3 0f spiritual po1er is to !e aroused- 1e 1ill ha e to concentrate on the center of intuition3 0f 1e 1ant to !e !alanced- disciplined and self-restrained1e 1ill ha e to concentrate on the center of purity3 0f the ha!it of drin(ing is to !e gi en up- one has to concentrate on the ear3 5igilance center is the center for deaddiction3 .en systems in all- such as digesti e system- ner ous system- respiratory system etc3 are responsi!le for the arious acti ities of !ody3 @ll these systems are closely related not only to the physical acti ities !ut to human !eha ior also3
; #reathing
.he second component of life is !reathing3 .he !rain has t1o sides;right side and left side3 .he !reathe ta(en 1ith the right nostril acti ates the left side of !rain3 .he arious e>periments made in !reathing help in !ringing a!out emotional change3
8; 1ital force
5itality is the main source of our life-force3 4ody is conducted !y itality3 4reathing is conducted !y itality3 ,ind and speech too are conducted !y the force of 1ill and speech3 4alance of itality controls the 1hole life3 Hhen it gets im!alanced- the physical health is affected ad ersely and the 1hole system of life gets distur!ed3 0n $re(shadhyan- there are many means that can maintain !alance in itality; =i? $erception of !ody=ii? $erception of .ai9as center=iii? $erception of purifying center=i ? $erception of e:uanimous !reathing3
Health means !alance of itality3 ,an gets sic( 1hen this !alance is distur!ed3 5itality is a su!tle element3 0t is not percei ed !y any instrument3 Hence it is un(no1n3
4; +ind
.he fourth ingredient of life is mind3 .here are t1o stages of mind;insta!ility and concentration3 @n insta!le mind is responsi!le for failure and a concentrated mind is the (ey to success3 .he means !y 1hich concentration can !e gained are as follo1 ' =i? $erception of deep !reathing;rhythmic deep !reathing3 =ii? Restraint in !reathing !y adopting some particular procedure;!reath stopping3 =iii? $erception of itality center3 =i ? $erception of 0ntuition center3 Page 22 = ? $erception of thoughts3 = i? $erception 1ithout a 1in(3 = ii? Contemplation3 .oo much insta!ility of mind causes many pro!lems3 &n the other handconcentration of mind pro ides solution to many pro!lems3 ,emory- imagination and thin(ing all three are the !usiness of mind3 Hhen these three reach to an undesira!le point- they cause mental tension3
5; 0syche
.he fifth ingredient of life is psyche3 $syche is a ray of the light of (no1ledge3 0t is affected !y our consciousness and in return- affects our gross !ody . -hrough brain and nervous system, it conducts and controls every activity of life7body, speech and mind. -he aim of !re)sha meditation is7 purification of psyche. 0t aims at remo ing anything that co ers consciousness so that no dirt of delusion may defile it3 .he means that help purifying psyche are as follo1 ' =i? $erception of the centers of consciousness3 =ii? 2>perience of attachment and a ersion free moment3 =iii? 2>perience of pure consciousness;e:uanimity3 =i ? .hought-free meditation3 = ? 2>periment of (no1er;percei er feeling3
,ind is a nonsentinent element3 0t is not self-conducted3 0ts moti ating force is emotions3 ,ind is related to su!tle !ody3 .here is a su!tle !ody 1ithin the gross !ody and that is (no1n as .ai9as !ody3 .hat is an electrical !ody3 In the center of that body are formed emotions. 2motions are the moti ating and determining factors of life3 .hey affects the psyche in the gross !ody3 -his psyche, through the brain, affects and conducts all the activities of life. Page 23
$6% =ar"a
.he se enth components of life is;(arma3 <arma is the result of human endea our3 .he endea our of the present is (no1n as self-e>ertion and that of the past is (no1n as (arma3 <arma is one of the elements that affect human life the most3 .his in isi!le force can neither !e denied nor can it !e regarded as supreme3 Hhate er happens in life is not al1ays accidental- 1ithout rhyme or reason or result of circumstances3 /ome incidents may !e affected !y circumstances !ut !ehind most of them there is some reason and that is (arma3 /ome diseases too are the result of (armas3 0t is surprising that the physiologists 1ho ha e in estigated each and e ery cell of !ody and ha e tried to find out the !io-chemicals- did not come for1ard to search the soul3 .he first step to1ards the search of the soul is the search of (arma3 .he 1ays !y 1hich (armas can !e transformed are as follo1s ' =i? 0ndeterminate meditation3 =ii? Congitational meditation on 1orldly trou!les3 =iii? Righteous analysis3 =i ? $sychic colour meditation3 = ? $sychic center meditation3 = i? $rayer3 .he aim and o!9ect of /cience of li ing is to study the effect of $re(sha meditation on these se en aspects of life 1ith scientific tools and psychological tests in order to reali6e the innumera!le mysteries of life and for the !uilding of life3 0n the direction of understanding life as a 1hole- concentrating on these se en points and constantly trying to refine them is the first step to !e ta(en !y any human !eing3 4y paying full
attention to these aspects and !y follo1ing them 1e can !uild our life and can mould our character3
References
13 23 33 43 "3 #3 %3 83 &utline of culture and science3 2ducation and Culture- 8ainendra <umar- 84-8"3 &ur culture;+r3 Radha(rishanan3 +e elopment of 0ndian culture3 &ne drop ' one ocean3 Horld religion perception- 4**3 &utline of culture and science3 $re(shadhyan maga6ine- +ecem!er- 19943
Page 24
Chapter-4
)ollo1ing are the typical characters of healthy li ing'13 @ilments free life3 23 +esired pre enti e measure to1ards the physical- mental and emotional factors3 33 $erception 1ith realities3 43 Co-operati e attitude and co-operati e !eha iour3 "3 @d9ustment 1ith the changed circumstances3 #3 /ensi!ility3 %3 @1areness of realities3 83 +esired social and spiritual characters3 93 4alanced emotional control and reconstitution3 1*3 Aac( of 9ealously- comple>ity and hatred3 113 Unified personality3 stage to1ards the a aila!le health3 Page 25
123 @ proper co-ordination o er the psychic stage- psychosomatic stage and organic
1; Ya"a
Under this include different aspects such as @hinsa- /atya- @steya- 4hramcharya and @parigraha3 .hrough this first step of @shtanga Yoga one turns to more ideal in his day to day life3 Hith this he discharges his duties to1ards society in a more orderly manner3
2. Niya"a
.he ma9or components under this include /hauch- /antosh- .apa- /1adhyaya0sh1arpranidhan3 $ractice of this aspect of Yoga turns a person- more disciplined and orderly3 Hith this one can o ercome the deformities of personal senses3 0n fact the reformation of personal actions for us is the !asic foundation of healthy li ing3
3. ,sanas
Ha ing achie ed the perfection o er the guideline of Yama and Kiyama only then one must commit for the practice of Yogasanas3 Hithout this the Yoga practices is ineffecti e3 )or arious Yogasanas !ody is fle>ed for an specific posture regularly at a gi en time for a gi en purpose3 .his e>erts special effect on different !ody 9ointsmuscles- heart- digesti e system- endocrine glands- lungs G ner ous system3 .his re i es the normal functioning of respecti e organs and !ody system3 @t present time special significance to Yogasana is direct relation to healthy li ing3
4; 0ranaya"a
$ranayam is a highly sophisticated procedure of Yoga- 1here !y one achie es a total control o er the ital force 1hich go erns the proper functioning of !odyOs life process3 $ranayam helps to tone-up the most ital acti ities of the !ody- such as respiratory system- cardio- ascular system3 0n addition- it strengthens the !ody immunity 1hich is e>tremely important for maintaining the :uality of life and healthy li ing3
5. 0ratyahar
.he real purpose of this Yoga practice is to dri e the !odyOs consciousness in1ardly and focus at a pleasant thought or a point of auspicious feeling3 0n a daily life the practice of such yogic terms helps to achie e a high order of :uality life3
6. /harna
)or the purpose of achie ing the spiritual e>cellence- this type of yogic e>ercisecalled +harna carries special significance3
Page 27 0t is mainly for the reason that +harna itself means to focus on a solitary point through flo1 of thought3 Continuity of this state is termed as- +hyan- 1hich is the final o!9ecti e of Yoga practice for healthy li ing3
7. +editation
,editation acts as a po1erful tonic3 0t is a mental and ner ing tonic as 1ell3 .he holy i!rations penetrate all the cells of the !ody and cure the diseases of the !ody3 .hose 1ho meditate sa e doctorOs !ills3 .he po1erful- soothing 1a es that arise during meditaion e>ercise a !enign influence on the mind- ner es- organs and the cells of !ody3 .he di ine energy freely flo1s li(e .ailadhara =flo1s of oil from one essel to another? from the feet of the Aord to the different systems of the /adha(as3 Considera!le changes ta(e place in the mind- !rain and the ner ous system !y the practice of meditation3 Ke1 ner e-currents- ne1 i!rations- ne1 a enues- ne1 groo es- ne1 cells- ne1 channels are formed3 .he 1hole mind and ner ous system are remodeled3 You 1ill de elop a ne1 heart- a ne1 ie1 of mind- ne1 sensationsne1 feeling- ne1 mode of thin(ing- acting and a ie1 of the uni erse =as Dod in manifestation?3 .he fire of meditation annihilates all foulness due to ice3 .hen suddenly comes (no1ledge or di ine 1isdom- 1hich directly leads to final emancipation3 Real peace and @nanda =!liss? manifest only 1hen /an(alpas get e>tinguished3 Hhen you fi> the mind on the supreme energy e en for fi e minutes /att a guna is infused into the mind3 5asanas =impression? are thinned out and the force of san(alpa !ecome less and less3 You 1ill feel peace and !liss during the fi e minutes3 You can compare this @nanda from meditation 1ith the transitory sensual pleasures3 You 1ill find that this @nanda from meditation is a million times superior to sensual pleasure3 ,editate and feel this @nanda3 .hen you 1ill (no1 its real alue3 You 1ill get the full @nanda of the di ine glory only 1hen you merge deep into silent meditation3 Hhen you are on the !order land of di inity of Dod- 1hen you are at threshold of Dod- 1hen you are in the outer s(irts- you 1ill not get the ma>imum peace and !liss3
8. Sa"adhi
/amadhi is pro ided to super normal healthy person3
; ,rthritis
!ranayama : Rhythmic !reathing- Kadi-/odhana=alternate !reathing?3 sanas : .ri(onasna =triangle posture?- $admasana =.he lotus $osition?/ala!hasana =.he Aocust $osture?- +hanurasana =.he 4o1 $osture?- 5a(rasana =/pinal .1ist?- 5iparita(arani =.he 0n erted posture?- /a asana =Complete Rela>ation $osture?3 "iet : @ oid sours and masala food3 2at light egeta!le foods3 .a(e al(aline content fruits li(e s1eet lemon and orange- pineapple etc3 'editation : /ilent meditation for 2* minutes3
8; ,sth"a
!ranayama : Rhythmic !reathing- Kadi-/odhana =alternate !reathing 1ithout retention of the !reath?3 sanas : 5a(rasana =/pinal .1ist?- $aschimottanasans =stretching the !ac( and legs?- 5iparita(arani =.he 0n erted posture?- /a asana =Complete Rela>ation $osture?3 "iet : @ oid mil( and mil( product- non egetarian food- eat fruits and egeta!les in season and coo(ed rather than ra1 egeta!les3 'editation : /ilent ,editation for 1"-3* minutes3
4; Constipation
!ranayama : 4hastri(a=!ello1s?
sanas : Uddiyana =Rising of the diapharm?- .ri(onasana= triangle posture?5a(rasana =spinal t1ist?- $aschimottanasans =stretching the !ac( and legs?/ar angasana = shoulder- stand?- /upta- 5a9rasana = .he /upine $el ic $osture?3 "iet5 0nclude food 1ith flares and roughage in daily diet3 $lenty of ra1 fruits- 1hole 1heat chapaties etc3 should !e ta(en3 egeta!le-
5; /ia(etes
!ranayama : Rhythmic retention of the !reath?3 !reathingKadi-/odhana=alternate !reathing 1ithout
sanas : Uddiyana =Rising of the diapharm?- $aschimottanasans =stretching the !ac( and legs?- @rdhamatsyendrasana =/implified ersion of the Yogi ,atsyendra $osture?/ar angasana = shoulderstand?- /a asana =Complete Rela>ation $osture?3 "iet : @ oid starchy food- eat more fi!!ers and protein content food- restrictions should !e follo1ed3
<; E'haustion
!ranayama : Rhythmic retention of the !reath?3 !reathingKadi-/odhana =alternate !reathing1ithout
sanas: Halasana =.he $lough posture?- 5a(rasana =spinal t1ist?-$aschimottanasans =stretching the !ac( and legs?- /ar angasana= shoulder- stand?- ,atasyasana =.he fish posture?- /irshasana =Head- stand?- /a asana= Complete Rela>ation $osture?
6; !ae"orroids
!ranayama : Rhythmic !reathing- that re itali6es the ner ous system3 sanas : Uddiyana =Rising of the diapharm?- 5iparita(arni =.he 0n erted $osture?/ar angasana=shoulder-stand?- ,atsyasanas =.he fish posture?- /hirsasana =Headstand?- /a asana =Complete Rela>ation $osture?3 "iet : &nly light easily digesta!le food 1ith plenty of fi!orous materials should !e ta(en3
?; !eadaches
!ranayama : Rhythmic !reathing- Kadi-/odhana =alternate !reathing?3 sanas : 5iparita(arani =.he 0n erted posture?- /a asana =Complete Rela>ation $osture?3 "iet : 2asily digesta!le food3
@; !eart Trou(le
!ranayama : Rhythmic !reathing- Kadi-/odhana =alternate !reathing?3 sanas : +epending on the case Uddiyana =Rising of the +iapharm?- .ri(onasana =.riangle $osture?- /irshasana =Head-stand?- /a asna =Complete Rela>ation $osture?3 "iet : @ oid foods containing fats and cholesterol3 2at more .a(e light egetarian meals3 'editation : /ilent meditation for 2*-3* minutes3 egeta!le and fruits3
"iet : Consume less salt and fat3 2at 1* egeta!les more3 'editation : /ilent meditation for 2* minutes3
11; &ndigestion
!ranayama : 4hastri(a =4ello1s?- Kadi-/odhana =alternate !reathing?3 sanas : Uddiyana =Raising of diapharm?- 4hu9angasana =.he Co!ra $osition?/ala!hasana =.he $osture?- /ala!hasana =.he Aocust $osture?- +hanurasana =.he 4o1 $osture? .ri(onasana =.riangle $osture?- $achimottanasana =/tretching the !ac( and legs?- /ar angasana =/houlder-stand?- /a asana =Complete Rela>ation $osture?3 "iet : 0nclude food 1ith flares and roughage in daily diet3 $lenty of ra1 fruit 1hole-1heat chapaties etc3 should !e ta(e3 egeta!le-
1 ; 3i.er ,il"ents
!ranayama : Rhythmic !reathing- Kadi-/odhana =alternate !reathing?3 sanas Uddiyana =Raising of diaphram?- 4addha <onasana =Yoga-,undra- feet 9ointed?- ,ayurasana =.he $eacoc( $osture?- $achimottanasana =/tretching the !ac( and legs?- 5iprita(arani =.he 0n erted $osture?- /a asana =Complete Rela>ation $osture?3 "iet : .a(e li:uid diet for a period and gradually change o er to our usual3 2liminate fatty food and alcohol from diet3
!ranayama : Rhythmic !reathing- 4hastri(a =4ello1s?3 sanas : /iddhasana =$osture of the @c?- Halasana =.he $lough $osture?$achimottasana =/tretching the !ac( and legs ?- /ar angasana =/houlder-stand?/irshasana =Head-stand?- /a asana =Complete Rela>ation $osture?3
1<; Tu(erculosis
!ranayama : Rhythmic !reathing- Kadi-/odhana =alternati e !reathing?3 sanas : 5iparita(arani =.he in erted $osture?- /ar angasans =/houlder-stand?/irshasana =Head-stand?- /a asana =Complete Rela>ation $osture?3 "iet : .a(e rich protein diet3 'editation : /ilent meditation for 1"-3* minutes3
16; ,n'iety
!ranayama : <apala!hati =!reathing and re i es the !ody?- Kadi- /odhana =alternati e !reathing?3 <um!ha(a =retention of the !reath?3 sanas : /upta a9rasana =.he /upine $el ie $osture?- @rdha- ,atsyendrasana =/implified ersion of the Yogi ,atsyendra $osture?- .ri(onasana =.riangle $osture?+hanurasana =.he 4o1$osture?- /ar angasana=/houlder-stand?-/a asana =Complete Rela>ation $osture?3 'editation : 8apa- @9apa silent meditation for 1"-3* minutes3
1?; /epression
!ranayama : Rhythmic !reathing- /urya-4hedana =!reathing that re itali6es the ner ous system?- 4hastri(a =4ello1s?3 sanas : 5a(rasans =/pinal .1ist?- 4hu9angasana =.he Co!ra $osition?- /ala!hasana =.he Aocust $osture?- Halasana =.he $lough $osture?- 5a(rasana =/pinal .1ist?$aschimottanasana =/tretching the !ac( and legs?- /ar angasana =/houlder-stand?/a asana =Complete Rela>ation $osture?3 'editation : /ilent meditation for 1"-2* minutes and antara mouna3
1@; Batigue
!ranayama : Rhythmic !reathing- Kadi-/odhana =alternati e !reathing?- U99ayi =energy-rene1ing $ranayama?3 sanas : Halasana =.he $lough $osture?- $aschimottanasana =/tretching the !ac( and legs?- @rdha ,atsyendrasans =/implified ersion of the Yogi ,atsyendra $osture?- /ar angasana =/houlder stand?- ,atsyasana =.he fish posture?- /irshasana =Head-stand? /a asana =Complete Rela>ation $osture?3 'editation : /ilent meditation for 1"-3* minutes3
A; Ner.ousness
!ranayama : Rhythmic !reathing- Kadi-/odhana =alternati e !reathing?3 sanas : Yoga-,udra =.he /ym!ol of Yoga?- 5a(rasana =/pinal .1ist?- /ala!hasana =.he locust $osture?- Halasana =.he $lough $osture?- ,ayurasana =.he $eacoc( $osture?- 5iparita(arni =.he 0n erted $osture?- /a asana =Complete Rela>ation $osture?3 'editation : /ilent meditation for 1"-3* minutes3
1 Brustration
!ranayama: Rhythmic !reathing- Kadi-/odhana =alternati e !reathing?- !reathing that purifies3 sanas : 4addha <onasana =Yoga-,udra- feet 9ointed?- Halasana =.he $lough $osture?- 5a(rasana =/pinal .1ist?- /ar angasana- /a asana =Complete Rela>ation $osture?3 Note: @!o e is a short list of arious $ranayama- ,editation and @sana e>ercises corresponding to different disorders and illnesses- !oth functional and organic3 0t is a!solutely essential to ensure the guidance of a properly trained and e>perienced e>pert- a!le to adapt these e>ercises- !ased on long e>perience of Yoga- to the needs of the indi idual3
li e food stuffs- contain high :uality and partially digested car!ohydrates- de>trosesucrose lacto!acilli- /accharomyces proteins- fat- 5itamin-@- thiamine- ri!ofla inniacin- pyrido>ine- 4-12 !iotin- pantothenic acid- folic acid- choline- inosital- $ara amino !en6oic acid itamin- @- 4- C- +- 2- <- D- A- , and H all sorts of itaminscalcium- phosphorus- /ulphur- /odium- ,agnesium- Chlorine- 0ron- ,anganeseCopper- 0odine- Linc- Chromium- ,oly!denum- 4oron- Cadmium- silicon etc3 /uch ma9or mineral elements and those en6ymes 1hich participate in !iological reactionsfor com!ating physical and mental disorders and for maintenance of normal health3 Aife supporting food items carry clinical importance in fighting against common ailments3 Aeading scientists related to 4ionutrition such as +r3 5igmor and other 4iochemists ha e in estigated the role of micro-nutrition for the management of arious chronic disorders such as cancer- ec6ema- intestinal disorders- paralysisarthritis- anemia- asthma- psoriasis- posrosis etc3 Hith this it may !e inferred that food of !iological origin especially egeta!le- non-coo(ed or sprouted cereals may !uilt up the deteriorating physical and mental health of entire 1orld3 .his may not !e possi!le 1ith other e>pensi e therapies3 @ll types of fast food lac( ital elements eg3 5itamin @- 4- C- 2- Calcium- $hosphorus and 0ron3 +ue to the deficiency of the essential nutrients the persons 1ho consume the fast food- turn highly irrita!le- pain in their calf muscles hand and feet!reathlessness- lac( of concentration- heart and (idney disorders- lac( of interest in studies- !ody im!alance- indigestion etc3 se eral such clinical symptoms3 +ue to the presence of e>cess salt- sugar and se eral synthetic chemicals the fast food turn e>tremely poisonous and to>ic3 @s a result the symptoms of li er- (idney disordershypertension and dia!etes start appearing3
:. $ydrotherapy
84 #team bath : ,ild steam !ath is e>tremely useful for arious ailments- such as 9oint disorders- respiratory pro!lems- oedema- asthma- o!esity- apart from this it relie es li er disorders- hysteria- nephritis and pre ents (idney failure3 :4 Neutral5 full tub immersion bath : Under massage during full immersion tu! !ath stimulates the functional acti ity of (idney and lungs 1hich stimulates !odyOs immunity3 0t relie es !lood circulatory pro!lems3 ,ore o er it tones up the mental capacity and heartOs strength3 /4 $ot full tub immersion bath : 0t stimulates e>cretion of to>ic 1astes including uria- uria acid- ammonia- amino acid etc3 0t reli es serious clinical pro!lems such as ascites- oedema- respiratory congestion- pneumonia sciatica- arthritis- psoriasiscystitis etc3 ;4 #auna bath : .he special feature of sauna !ath is the use of hot and dry flo1 of air o er the !ody3 +ue to this the !lood capillaries get dilated and their o>ygen retention capacity increases3 +ue to the hyper-thermic effect the melanin cells get acti ated3 14 $ipbath : 0t suits to relie e constipation- indigestion- prostrate glandOs disordersulcer- insomnia- anemia etc3
<4 $ot hipbath : 0t is useful to relie e inflammation of colon- urinary !ladderuterus prostate gland neuralgia- sciatica and spondilitis3 =. #pinal bath : Cold spinal !ath acts as ner ine tonic and general tonic3 0t tonesup the entire spinal ner ous system3 >4 $ot5cold fermentation : +ifferent !ody parts are se:uentially e>posed to hot and cold treatment3 .hus employing arious techni:ues of hydrotherapy it is possi!le to pre ent arious ailments- (eep healthy and thus a ail an ideal healthy life3
/. ?hromothrerapy@$eliotherapy
/un is the @tman of 1orld3 /un controls the !iological cloc(3 .he sun rays are indispensa!le not only for conser ation of health !ut also for maintaining a healthy daily routine3 .he infra rays e>ert the temperature regulation effect3 Hhere as the ultra iolet rays e>ert the physio-chemical and physio-!iological effect and thus regulate the !lood pressure3 Hhen sun rays !elong to *34P to *3#"P 1a e length they turn useful to man(ind- as during sunrise- 1here it tones up !lood essels3 /uch rays di ert the !lood flo1 to1ards s(in and thus nourishes it3 .his acti ates the sensory ner ous systeme>pands the constricted cells- regulates the peripheral resistance and thus lo1ers !lood pressure3 .he sun rays of lo1 density- as during morning and e ening stimulates melamine formation and controls the synthesis3
5; Basting
)asting for one day in e en ten or t1el e days- e en one is in good health- purifies the !ody and thus can pre ent the inception of diseases3
References
13 +r3 /ingh /383- Chromotherapy3 23 +r3 /ingh /383- Katuropathy3 33 83 Chandra- $ra(riticayur 5igyan3 43 Dore ,3,3-@natomyGphysiology ofYogic $ractice- <anchan $u!lication lona ala-$une- 0ndia3 "3 K3<umar- Rogo <i /ahi Chi(itsa3 #3 K3 <umar- $ra(ritic Chi(itsa @ am Yoga' 5aigyanic $rayog3 %3 Chopra +r3 +eepa(- $erfect Health- 4antam 4oo( $u!lisher- Ke1 Yor(- 19893 83 Creating Health- 4oston- Houghton ,ifflin Company- 198%3 93 4agchi 43<3 and Hender K3@3- 2lectrophysiological Correlates of some Yogic 2>ercises2lectroencephalography and Keurophysiology- 19"%3
1*3 He1itt 8ames- .he complete !oo( of Yoga- Rider $u!lication3 113 $ranayam- 53<3/3 0yengar3 123 +utta /3 Ray- Yogic 2>ercises- =$hysiology and $sychic $rocesses? 133 4a(hru H3<3- Hand 4oo( of Kature cure3 143 ,ar1ah3 43/3- Health and 2fficiency through Yogasanas- @rmy 2ducational $u!licatonKe1 +elhi- 19#"3 1"3 Ra1ls- 23/3- @ Hand !oo( of Yoga for ,odern li ing- $ar(er 1ast Kya(- K3Y3- 19##3 1#3 /ingh3$ancham- Hatha Yoga $radipi(a-Aalit ,ohan4asu- the$anini &ffice- @llaha!ad -191"3 1%3 @charya- $undit- 4reath is life- $rana $ress- Ke1 +elhi- 19393 183/[email protected] 4oo( of Yoga Harmony of 4odyG,ind &rient $aper!ac(-Ke1 +elhi3 193 Dupta- Yogi- Yoga and Aong- life- +odd mead .oronto- 19"83 2*3 Carrington $- and 2phron /' ,editation as on ad9ured of $sychotherapy3 0n QKe1 +imensions in $sychiatryF 2d @rieti3 / and Chr6ano1s(i D Hiley 0nterscience $u!lication- Ke1 Yor(- 19%"3
misera!le3 Non5violence is the heart of &ainism. @ll 1orldly pro!lems can !e sol ed !y (eeping non iolence in center3 He can protect en ironment =i-e earth1ater- fire- air- egeta!les and small creatures? !y reducing our day to day re:uirement !y reducing our greed3 He should meet on in9ustice not 1ith the force !ut 1ith for!earance- Aiolence begets violence, emity leads to Bmity. -here is nothing in the world or even out of it that can be called good except the principle of nonviolence of all living beings. .he root course of iolence is material goods3 .he irtue of non- iolence and @parigraha are capa!le of esta!lishing uni ersal peace3 @nand =!liss? is e>perienced !y the sage 1ho is free from all desires3 Dita tells us that the actions should !e performed after !rushing aside all attachment and the desire for the fruit3 .he highest aim of human life is to attain eternal !liss3 @ll the conduct should !e such as 1ould !ring us the ma>imum of happiness and remo e miseries from our li es3 ,eligion is the banana s)in and spirituality is the banana. .he misery in the 1orld is !ecause 1e through a1ay the !anana and are holding on to the s(in3ii <no1ledge and spiritual a1areness should go hand in hand 1in social and political systems3 Religious leaders- political leaders- !usiness esta!lishments and social 1or(ers should get together and spread the message of unity3 @ll religions and traditions ha e a common alue system3 .hese shared alues ha e to reach e ery corner of the 1orld3 2 en if one poc(et of the 1orld remains ignorant of these alues- the 1orld 1ill not !e a safe place3 /it a 1hile in solitude- meditate- reflect on your thoughts- actions- your immediate en ironment the 1orld around us3 .hin( o er and o er again- introspect- and 1e 1ill here that inner oice- DodBs oice- cleanse our soul al1ays3 Ke er let dust or dirt settle on it and distort our ision3 <eep it !right and /hining3 -he heart is Cod's treasury. .eep it pure and radiant. Aet our thought !e pure- let our 1hole life !e pure3 0t is also ary necessary to teach our children a!out the importance of purity of life3 ,oral education is a must today3 Young children ha e impressiona!le minds and 1e should try to de elop a spiritual outloo( in them from a ery young age3 He should help them inculcate good alues and thoughts3 Religion comes from the Aatin 1ord religate- 1hich means 7to !ind73 .hus- the rule of religion is to !ind- to unite3 Religion is a unifying force that 1hich unites man to man3 Religion simply !inds us !y commands so that 1e may no degenerate in misery!odily- mentally or spiritually3 He ought to !e sensiti e to the cause of the society and humanity3 He must in ol e oursel es in the acti ities of the society and try to reform it from 1ithin as much as 1e can3 He should not shut out eyes to the crimes ta(ing place in the society3 He are a!out to enter a ne1 era- 1hich 1ill see the da1n of a ne1 di ine ci ili6ation on earth3 Aet us no1 try not to di ide the people into smaller sects or sections !ut unite them to accept one religion- one Dod and one humanity3 Remem!er- 1e are not an integral part of Dod3 @ll religions emphasi6e moral and spiritual alues of lo emercy- compassion- forgi eness and good conduct3 9undamentals of Aasudhaiva .utumba)am Aasudhaiva .utumba)am is essential a cultural and spiritual concept. It loo)s upon the whole world us
one's own family. Ao e and harmony- co-operation and mutual support are the !asic ingredients here- as in a family3 Katurally the idea of e>ploitation is alien3 0ndi idual and collecti e interests are complimentary to each other3 Unlimited consumerism is ruled out- !ecause e ery one has to !e pro ided 1ith the necessitiesthe ca(e has to he shared more or less e:ually3 @ccording to 5edic traditions Dod has gifted intelligence to man3 Aet us ma(e full use of this intelligence in uniting the man(ind3 -he earth is the garden of Cod. Aet us not spoil it3 Aet us not annoy Dod !y destroying 1hat he had !uilt 1ith lo e3 .he !est thing is to !egin 1ith children3 Aet us so1 the seed of lo e in them and not to say or do anything that 1ould create feelings of hatred in them3 Hhy say this country is mine- that country is yoursN Hhy not say the entire uni erse is mine and thineN @re 1e not foolish for fighting each other in the name of religion or nationality3 Hhen the entire uni erse is ours and the @lmighty Dod is one3 .here is hardly any sense in fighting each other and destroying DodBs creations3 0t is not painfulN .hin( o er it3 .he 0ndian sages and seers propounded the gospel truth 75asudhai a <utum!a(am73 Aet us 5o1 to follo1 this di ine teachings and consider oursel es as the citi6en of the 1orld3 He need unity to !uild a ne1 one 1orld country3 .he concept of human unity is ery old3 0ndian seers had une:ui ocally proclaimed that not only humans !ut the entire creation is one single family3 )or those 1ho ha e a refined and generous outloo(- the 1hole 1orld is 9ust one family3iii .he 9oint family system of 0ndian is an e>ample of unity in di ersity3 0n mast 0ndian homes it is normal to see a family li ing together 1ith the grand parents3 .hey are of different age- yet they are all united and happy3 @ll this is due to the great teachings of our religion3 Hinduism !elie e in uni ersal unity and happiness3 @s one of its prayer says- 7,ay all !e happy37i .hat is 1hy some religions- so may races li e in unity in di ersity in peaceful coe>istence in 0ndia3 .he Hindu system of arnashram dharma and the four $urushartha reinforce unity as 1ell3 .hey are meant for the proper de elopment of society3 #hri .rishna himself made it clear in *hagavad Cita that a person's action determines his caste. .he message of 4haga ad Dita is addressed to all men 1ithout distinction3 .he famous la1 of (arma and re!irth- the concept of immortalality of the soul gi e hope and light- peace and solace to people of all castes- creeds and religions3 0t is considered a uni ersal gospel3 $eace and harmony in the 1orld 1ill come through !rotherhood and lo e3 Hith true enlightenment a person rises a!o e the le el of !oundaries of race- religionlanguage or nation3 Unless our mental hori6on and perception is !road 1e cannot achie e success in life3 +ue to our ignorance 1e are trying to esta!lish the superiority of our o1n race and religion3 .he cause of todayBs dangerous situation is the ignorance of man(ind 3 0t is !y understanding the spirit of 2Aasudhaiva .utumba)am2 that 1orld peace can !e ushered in this 1orld3 .oday the 1orld is on the erge of total destruction3 2 ery country in the 1orld- in the name of peace and self defence- has accumulated
1eapons of mass destruction3 4ut through such 1eapons peace cannot come in this 1orld3 0n this dangerous situation respect for all religions and 2Aasudhaiva .utumba)am2 can usher peace in this 1orld3 0ndia is land 1here ideal of unity in di ersity has e>isted for long3 @ ariety of religions li(e Hinduism- 8ainism- 4uddhism- /i((hism- 0slam and Christianity flourish there3 .he Hindu religion itself is made of many creeds li(e 5aishna ism- /hai ism and /ha(tism3 .his clearly gi e us an idea of unity in di ersity e>isting in the heart of Hindu religion3 India is a world in itself for its diversity.
Conclusion
Bvery creature of globe wants to live and no body li)es to die. -herefore no one has any right to destroy or harm any other living being. &ain ethics believes non5violence means universal truth. -here is only one caste namely manhood.vi 8ainism teaches us 7@ttainment of total freedom from the cycle of !irth- life- painmisery- death and achie ing the !lissful state of oneBs pure self- unity- tolerancenon- iolence- truthfulness- chastity3 Complete detachment from people- places and material things3 Aord maha iraBs teachings are to highlight the importance of practicing unity- non- iolence and gi ing up anger- egoism- deception- greed and similar ices to !e a!le to attain sal ation3 .here are countless persons or organi6ations in the 1orld 1ho ad ocate 1orld peace and 1orld unity3 &ur forefathers 1ere great isionaries for ad ocating 1orld peace and 1orld unity3 .herefore- they incorporate article "1 in the constitution of 0ndia to en9oin the Do ernment to 1or( for the unity of man(ind in the spirit of our ancient !elief of Aasudhaiva .utumba)am. .a(ing a cue from this article of the constitution of 0ndia 1e should try to !uild a glo!al opinion for formation of a Horld $arliament and Horld Do ernment- so that the entire 1orld !ecome one country and the man(ind its citi6ens3 @ll 1ars 1ill come to an end 1hen the Horld Do ernment is framed3 .he e>isting stoc(pile of nuclear 1eapons 1ill !e destroyed !y the Horld Do ernment thus formed3 @ ne1 era of e erlasting peace 1ill then pre ail on earth- ushering in a ne1 era of e erlasting peace 1ill then pre ail on earth- ushering in a ne1 ci ili6ation3 Come- let us all 9oin in this Horld o ernment mo ement3 Humanity 1ill fore er remem!er 0ndia for e:ueathing to it the ideal of Aasudhiva .utumba)am3
References
13 23 33 43 "3 #3 +asa ai(ali(a- 131- +hammo mamgala mu((itham ahimsa sam9amo ta o3 /ri /ri Ra isan(er;1113 asudhai a(utum!a(am3com3 Udara charitanam tu asudhai a (utum!a(am3 /ar e !ha antu su(hinah ' sar e !ha antu niramaya3 11139agdishgandhi3org- p3 4-133 @dipurana 3834"- ,anusya9atire(ai a3
Chapter-<
0ndian philosophy and the philosophies other than the 0ndian one ha e e>patiated the 1ord 7sacraments7 or ha!its in their o1n 1ay3 Considering from a !roader point of ie1- formation of good ha!its- or !ringing a!out refinement and purification means inculcation of human irtues in man3 @ll the philosophies and ideologies agree to this definition3 .he present age is an age of science and of materialism3 4y ma(ing ne1 disco eries in all the fields of life- science has made life e>tremely comforta!le and con enient3 .he :uest for con enience has gi en !irth to materialism3 $resently- materialism is at its highest le el and the 1hole 1orld is da66led !y it3 Ko dou!t there has !een a great de elopment in the 1hole 1orld !ut the fact that there has !een a great deterioration in alues 1hich cannot !e denied3 .he fact most alarming is that the greatest deterioration has !een there in human alues3 He see that human alues li(e the feeling of friendship- compassion- !rotherhoodsensiti ity- morality- for!earance- renunciation- honesty- simplicity and positi e thin(ing etc3 are no1here to !e found3 .hat is 1hy human :ualities li(e;terrorismimmorality- insensiti ity- selfishness- corruption- cruelty- dishonesty- distrust- stressnegati e thin(ing- resentment and a!sence of peace etc3 are pre ailing e ery1here3 .he ones 1ho are still clinging to the good human alues- are feeling suffocated3 Hence a great need for the formation of sacraments- for !ringing a!out refinement and for the de elopment of human alues is !eing acutely felt3 Dood ha!its are important for and useful to each and e ery!ody- !ut here 1e are particularly concerned a!out the need for and utility of forming sacraments in girls3 He 1ill try to thro1 light on the 1ays and the e>periments !y 1hich this purification may !e !rought a!out3 'an is the smallest unit of world peace. @charya .ulsi has rightly said; Sudhre vyakti, samaj vyakti se! Rastra svayam sudhrega!! )irst of all there should !e impro ement in an indi idual3 0f the indi iduals are impro ed- society 1ill impro e- as society is nothing else !ut a group of indi iduals3 @nd if society is impro ed- nation 1ill impro e automatically3 0n order to !ring a!out and esta!lish peace in the 1orld- 1e 1ill ha e to thin( of the 1ays of impro ing man- the smallest unit3 0n this regard- it has !een aptly said; Apna sudhar sansar ki sabse badi seva hain 0mpro ing oneself is the greatest ser ice to 1orld3 0f e ery person !rings a!out a change in himself- impro es himself- the 1orld 1ill !e automatically changed and impro ed3 *y improving oneself, one can render the greatest service to the world. .he first thing re:uired for impro ing the 1orld is to ma(e man a 'good man'3 @ll the great thin(ers of the 1orld are emphasi6ing the fact that 1ithout the restoration of human alues- there can !e no happiness and prosperity in the 1orld3 .oday- things ha e changed immensely3 Dlo!ali6ation has reduced the 1hole 1orld to the le el of a small illage3 @ illage !eing ery small- anything happening in itimmediately comes to the (no1ledge of each and e ery!ody li ing in it3
0n the same 1ay !ecause of the great re olution in the field of 0nformation and .echnology- anything that happens in the remotest corner of the 1orld- immediately spreads all o er the 1orld through .353 03/3+- internet- e-mail and mo!ile3 .his is human 1ea(ness that a person grasps e il earlier than he grasps good3 He 1ill ha e to arouse a1areness for human aluesC 1e 1ill ha e to attract man to goodness3 ,an- !y instinct- is dra1n to e il3 0n order to restore human alues- 1e 1ill ha e to start a campaign for the formation of good ha!its3 .he need for !ringing a!out refinement and purification in man 1ith the help of e>periments and training is !eing felt all o er the 1orld3 /uch a refined person can !ring a!out refinement in others as 1ell3 .hus the num!er of the people refined in this 1ay 1ill go on increasing and their ratio 1ill also increase.
increasing corruption in society3 @ refined 1oman is the !asis- the !ac(!one of society 1hereas an unrefined 1oman !rings only 1astage and destruction in life3 0f 1e 1ant to remo e corruption- 1e 1ill ha e to gi e good sacraments to our childrenC 1e 1ill ha e to ma(e them reali6e the importance of alues3 You may thin( from any point of ie1- !ut if 1e 1ant a good and decent society- 1e 1ill ha e to gi e good ha!its to girls specially3
He are transformed if 1e manage to carry our emotions to su!conscious mind through contemplation3 0n order to form good ha!its in girls- 1e 1ill ha e to carry them to their su!-conscious minds through rela>ation- meditation and contemplation3 .hese ha!its are permanently fi>ed there3 @ thing- once recei ed !y su!-conscious mind- can ne er !e forgotten3 @ person may !e transformed as 1e li(e !y putting the feelings in the su!conscious mind again and again3 0f human alues are carried again and again through contemplation to the su!-conscious minds of girls- they may !e moulded as 1e 1ish them to !e moulded3 Ko1 let us proceed e en !eyond su!-conscious mind3 .he su!tlest !ody is the (armic !ody that is mi>ed 1ith our soul in the same 1ay as mil( and sugar-candy are mi>ed together3 .here are i!rations in soul3 .here are i!rations in (armic !ody also3 Connected 1ith our (armic !ody is our unconscious mind3 @ll our sacraments are stored there as goods are stored in a godo1n and are e>posed 1hen they get a chance of rising3 Enconscious mind is our ware5house in which all our auspicious and inauspicious habits of many lives are stored. 6ur desires, that are not fulfilled, are all stored in our unconscious mind. .he .e9us !odythat is coming in contact 1ith the gross !ody- is !ringing the ra1-material from the 1are-house of unconscious mind3 @s @charya ,ahapragya9i says- 1e should try to understand the process of refinement and then refine and purify our (armas3
1; Rela'ation
0n this method- the !ody is rela>ed3 &ne forgets the e>istence of !ody e en 1hen it is there3 2 ery lim! of the !ody is rela>ed and distressed !y auto-suggestions3 &ne feels that e ery part of the !ody is rela>ed and distressed3 &ne feels ery light3 Hhen 1e reach this stage 1e forget the e>istence of our !ody though it is there3 ,ay people go to such depths during rela>ation that their .e9us =astral? !ody comes out of the gross !ody and tra els to faroff places3 .he great ad antage of this practice is that 1e come to (no1 the science of differentiation3 %e feel that soul is different from body. .his science of differentiation teaches us right faith and the transformation of life !egins3
$ % 0erception of (reathing
0n this e>periment- the speed of !reathing is slo1ed do1n3 4reathing is long- slo1 and at an e:ual inter al3 .he !reath- that come in and goes out in !et1een the t1o nostrils- is reflected on3 4y training one learns to ta(e as much time in !reathing out
as in !reathing in3 .he num!er of !reathing is slo1ed do1n from 1"-1# to #-% per minute3 ,ental concentration 1ill increase in proportion to the decrease in the num!er of !reaths3 .he greatest ad antage of perception of !reathing is that one gets rid of stresses and e>citement3 .his riddance increases the feeling of 8oy in life3 $erception of !reathing gi es mental peace and increases mental concentration3
.ranscendental (no1ledge is gained !y gradual and constant practice3 Hith the result that 1e mo e from the gross 1orld to the su!tle 1orld of intellect3 .houghts and ideas gets purified 1hen yello1 colour is reali6ed 1hile concentrating on the center of purification3 )eelings are purified and 9oy is gained 1hen green colour is reali6ed 1hile concentrating on the center of 9oy3 5itality gets enhanced 1hen !lue colour is e>perienced 1hile concentrating on the center of .e9us3 Hill po1er is enhanced 1hen !lue colour is thought of 1hile concentrating on the center of health3 Austs are su!sided 1hen !lue colour is reali6ed in mind 1hile concentrating on the center of energy3
$6% 1olition
4y auto-suggestions- mind is filled 1ith the feelings of noneternal- !irth- non-shelteroneness- separateness- non-greediness- stoppage- influ>- dissociation- religionenlightenment- friendship- and compassion etc3 4y the de elopment of these feelings- psyche is purified- fic(leness of mind is remo ed- attachment is destroyed and the feeling of renunciation is encouraged3 @ttempt is made to fill mind and soul 1ith each and e ery feeling3 4y doing so again and again- this act is formed into a ha!it 1ith the result that there is no chance of e il ha!its getting de eloped3 Dood ha!its may !e de eloped in girls !y filling their minds 1ith these positi e feelings3
$?% Conte"plation
.hin(ing again and again for 1hich $re(sha meditation is carried out in mind- is (no1n as contemplation3 0n order to form good ha!its in girls- practice of the reflection on compassion- friendship- mutual trust- ad9ustment- humility- morality and authenticity is gi en to them3 Hhile reflecting- first of all mind is concentrated !y rela>ation and aspirate sound3 Hhen mind is concentrated- it is gi en autosuggestions that the feelings of compassion- friendship and morality are getting strengthened3 .his process is repeated many times3 @ttempts are mode to carry these feelings upto the su!-conscious mind3 /o that they are retained and get permanent and strong3 4y reflection on these feelings- 1e are moulded into their form3 He get accustomed to these ha!its and 1e !egin to !eha e accordingly3 @charya ,ahapragya says- 7You 1ill ha e the feelings as you ha e the auras- the thoughts as you ha e the feelings and the !eha iour as you ha e the thoughts37 He ha e to purify our feelings and this can !e done only !y the practice of reflection3 .hus- 1ith the practice of these eight steps of $re(sha meditation- the feelings of girls are purified3 @fter doing that- good ha!its may easily !e formed in them3 0f these steps are practiced daily- there 1ill !e no possi!ility of inauspicious ha!its getting de eloped3 .he ideas 1ith 1hich 1e fill our mind and soul are al1ays ho ering in them and 1e !eha e 1ith our mind- !ody and speech in conformity 1ith them3 4ringing a!out refinement in a girl means !ringing a!out refinement in t1o families3 @ girl is the plant that gro1s into a !ig tree in the form of a sister- a mothera 1ife and a grand mother3 /he gets an e en greater form as a !anyan tree3 Harmony in families is ery necessary to remo e and sol e the present day pro!lems3 0n order to esta!lish this harmony- gi ing good ha!its to girls is the first priority of the present age3 .he follo1ing lines of @charyashri .ulsi 1ill automatically !e reali6ed if the girls de elop good ha!its3
Sudhare vyakti samaj vyakti se, Rastra svayam sudhrega. 0f an indi idual is impro ed- society 1ill !e impro ed and e entually the nation 1ill !e impro ed3
Chapter-6
Concept of Thought
&ntroduction
.hought are li(e seeds from 1hich feelings- ha!its- 1ords and actions gro13 .hin(ing is the ma>imum used and most underestimated po1erC that is e eryone thin(s all day long and e en at night 1e still thin( =dreaming?3 4ut ho1 conscious 1e are of our thoughts and the effects they ha e on oursel es and othersN
Necessary Thoughts
Hhat shall 0 ha e for dinner to nightC at 1hat time do 0 pic( my children from school1hat is the num!er of my !an( accountall necessary and practical thoughts to see to your daily needs3 4ut if these thoughts are repeated again and again they !ecome 1aste =superfluous thoughts?3
0ositi.e Thoughts
$ositi e thoughts include thoughts a!out lo e- 9oy- respect- peace- enthusiasmshappiness- mercy- harmony- hope- honesty- tolerance and understanding3 .his list ma(es some people feel a !it faint or e en stu!!orn3 &nce there 1as a 1oman 1ho did not consider lo e positi e at all- she only had !ad e>periences 1ith it- so 1e see ho1 important it is to re alidate all these :ualities to separate personal feeling due to !ad e>periences from the common sentiment people ha e3 ,ost people ha e no pro!lems at all in 1riting a list of their o1n negati e character traits- !ut feel difficulty in 1riting positi e thoughts3 Hho can accept a compliment 1ithout feeling em!arrassedN 0t sho1s ho1 little 1e (no1 oursel es3
$ositi e thoughts !y nature are slo13 0n !et1een positi e thoughts there is a space or gap- !ecause of these positi e thoughts gi es rest to the mind3 &ne feels rela>ed and also gets happiness3
Negati.e Thoughts
Ha e a negati e result3 &ne might also call these thoughts materialistic !ecause they are mostly !ased on materialistic needs- desires and pre9udices- rather than on inner =spiritual? alues and :ualities3 He 9udge each other !y the color of our s(in- our car or !an( account3 Kegati e thoughts includes thoughts a!out criticism- carelessnesslust of po1er- egoism- 9ealousy- attachment- greed- anger- pre9udice- re engese>ism- la6iness- stress- racism3
Effects of Thoughts
,ore and more scientist and doctors are !ecoming a1are of the enormous effect thoughts ha e on the physical health3 He literally thin( oursel es sic(3 .his has another side to it also- 1e can thin( oursel es 1ell again- and the effect of the so- called place!o pill =influence our imagination and !elief in our healing process? is already 1ell (no1n and is e en effecti ely used for treating patients3 0f 1e donOt as( oursel es the :uestion3 F+o you lo e meNF in order to resta!lish the !ro(en relationship inside- 1e 1ill (eep on as(ing other- +o you really li(e meN ReallyN &nly meN @nd still 1e 1ill not !elie e it3 0nstead of loo(ing at others all the time- itOs interesting to see ho1 the relationship inside of me is3 +o 1e suppress feeling and intution or do 1e gi e them a chance3 +o 1e dare to ta(e ma9or decision and to thin( !igN @re 1e a!le to e>press our opinion or 1e are afraid and hide oursel es a1ay and apologi6e e en for our !eing there3 +o 1e al1ays 1ant to !e right a!out e erything and ha e things our 1ay- or can 1e also gi e mind and confess 1e ha e made a mista(eN +o 1e accept oursel esN Hhat do 1e accept and 1hat do 1e denyN Hhate er 1e accept in oursel es 1ill lead to self respect3 2 en accepting certain 1ea(ness 1ill e entually add to more self respect- sta!ility and independence3 He 1ill not !e so ulnera!le 1hen other remar( on these 1ea(nesesC 1e (no1 they are there and that 1e are 1or(ing on them3 He do not ha e to defend oursel es or get angry on it3
References
13 23 33 43 /en Dupta- /3<- /ilence of thought- @l1in $u!lication Chennai3 5erma- /3K- $o1er of ,ind- )riends $u!lication- <ol(ata3 ,u(her9ee .- $hilosophy of ,ind- Dena $u!lication- ,um!ai3 @charaya /ridhar- Concept of Chitta and ,ind- @ncient $u!lication- ,um!ai3
Chapter-?
Regular practice of Yogasanas acti ates the contracti!ility and physiological acti ity of stomach3 /ecretion of gastric 8uices and hormones is increased3 .his helps to normali6e the digesti e processes3 .hrough arious studies it has !een o!ser ed that !y Yogasanas the peristaltic acti ity of intestines is increased3 ,oreo er the a!sor!ing capacity of 5illi of small intestine is promoted !y asanas3 @s a result of 1hich ade:uate amount ofnutrients are a!sor!ed and desired supply of nutrition is made a aila!le to respecti e part of the !ody3 Yogasanas help to regulate these !ody processes- 1hich there!y control gastric disorders- such as constipation- indigestion and acidity chiefly Yogasans- 1hich cause positi e effects on digesti e system include Udar /ha(ti 5i(asa( <riya- $admasana5a9rasana- @rdhayamatyasendrasana- Domu(hasana- +hanurasana etc3
; Respiratory Syste"
@ regular practice of deep $ranayarna- /ha asana helps to regulate inspiration and e>piration- 1hich- in turn- pro ides ade:uate amount of o>ygen in the !ody3 &>ygen gets attached to !lood and circulates the entire !ody3 @ regular practice of $ranayam helps to pre ent the infestation of !acterial infection in the lungs- more specifically the apical region of lungs3 2specially the saprolactic !acteria are pre ented- 1hich su!se:uently cause .343 @part from this- the practice of finer techni:ues of paranayam- helps to relie e pulmonary disorders- such as !ronchitis- pneumonia etc3
Conclusion
Yogic asanas impart physical and mental health all o er the !ody !y controllingregulating and !alancing the effect o er the sympathetic arid parasympathetic ner ous system3 .hrough regular practice of Yoga normal physiological acti ities of ner ous system- fle>i!ility and contracti!ility of muscles- ital capacity of lungs!lood circulation etc such !iological processes are toned-up3
@ regular practice of +eep $ranayarma- /ha asana helps to regulate inspiration and e>piration- 1hich in turn- pro ides ade:uate amount of o>ygen in the !ody3 &>ygen gets attached to !lood and circulates the entire !ody3 &ur human !ody is a mar elous piece of machinery3 $roper maintenance of it (eeps it going 1ithout pro!lems to a ripe old age3 .he practice of Yoga @sanas and $ranayama is un:uestiona!ly an ideal method to preser e the health and longe ity of our !ody3 Yoga is uni:ue in that it recuperates the entire system3 0n the Yogic system- the mechanism is :uiet and restful3 @sanas pro ide a soothing effect on !oth the outer and inner organs- .he result is organ fran:uility3 Yogasanas- $ranayam- 4andh- /hat(arma- +hyan etc3 such yogic processes carry specific effects on heart- lungs- ner ous system and on endocrine glands3 $ranayama and other yogic processes control arious clinical disorders3 0t promotes ital capacities of arious endocrine and e>ocrine glands3 ,oreo er- yogic e>ercises regulates ner ous system e>cretory system and normali6es the ner e stimuli3 .his helps to regulate and normali6es the physical- mental and social state of the person to lead a normal day to day life3 & erall the Yoga practice !uilds-up a positi e attitude in a person- 1hich itself relie es arious aliments and offers a hea enly life3
References
13 Drade- R353- $rinciples G $ractice of Yoga therapy-$u!lication-.arapore ala 4om!ay- 19%23 23 4ernard- .3H3 .heos- Hatha Yoga- $u!lication- Colum!ia Uni ersity $ress- Ke1 Yor(- 19443 33 4rena- /3)3- Yoga and ,edicine- $u!lication- 8ulian $ress- Ke1 Yor(- 19%23 43 Ray- /3 +utta- Yogic 2>ercises- $u!lication- 8aypee 4rothers- Ke1 +elhi 19983 "3 <umar3 K- $ra(ritic Chi(itsa A am Yoga- $u!lication- Kirogi +uniya- 8aipur- 2**23 #3 He1itt 8ames- .he Complete Yoga 4oo(- $u!lication- Random House- 19833 %3 $andiamani- 43<3- $rinciples of Yoga therapy- social s(ills and li ing alue !ased education@nnamalai Uni ersity $u!lication- 2**43 83 5ish anathan /3- /cience of Yoga- @nnamalai Uni ersity $u!lication- .amilnadu- 2**43 93 /ingh- Durucharan- Contours of Yoga Hith Reference .o Religious @pproach- 0nternational Yoga Conference-Uni ersity of 8ammu- 2**33
Chapter-@
mass3 .he Sleft coronary arteryO supplies mainly the anterior part of the left entricle1hereas the Qright coronary arteryF supplies most of the left entricle3 .he fresting coronary !lood flo1s in the human !eing a erages appro>imately 22" ml per minute- 1hich is a!out 4 to " percentage of the total cardiac output3 +uring e>tra 1or( period the heart increase its cardiac output as much as four to fi e folds- and it pumps the !lood against a higher than normal arterial pressure3 Conse:uently the 1or( output of the heart under se ere conditions may increase as si> to eight folds3 .he coronary !lood flo1 also increases four to fi e folds to supply the e>tra nutrients needed !y the heart3 Coronary Heart disease is a condition in 1hich the heart muscle recei es an inade:uate amount of !lood !ecause of an interruption on its !lood supply3 +epending on the degree of interruption- symptoms can range from a mild chest pain to a full scale heart attac(3 Denerally- the symptoms manifest themsel es 1hen there is a!out a %" percent narro1ing of coronary artery lumen3 .he underlying causes of this disease are many and aried3 .1o of the principal ones are Q@terosclerosisF and QCoronary artery spasmF3
Causes ,terosclerosis
@terosclerosis =/omething called Shardening of the arteries? is a situation characteri6ed !y thic(ening of the arterial 1all 1ith'- Aarge num!er of smoothmuscle cells3 +eposits of cholesterol and other su!stances in the portion of the to the lumen3 essel 1all closest
.he mechanism that initiates this thic(ening is not clear- !ut it is (no1n that cigarette smo(ing- high plasma cholesterol concentration hypertension- dia!etes and se eral other factors increase the incidence and the se erity of the atherosclerotic process3 .he e>tra muscle cells and arious deposit in the 1all !ulge into the lumen of the essel and increase resistance to flo13 .his is usually progressi e- often leading ultimately to complete occlusion3 @cute coronary occlusion may occur !ecause of /udden formation of !lood clot on the roughened essel surfacea? .he !rea(ing off of a fragment of !lood clot or fat then loges do1nstreamcompletely !loc(ing smaller essel- or !? @ profound spasm of the essel- smooth muscle3
causes of coronary artery spasm are not 1ell (no1n- smo(ing- stress and alcoholism are said to !e the triggering agents.
Sy"pto"s
.he most common symptom is angina- 1here the patient suffers recurrent chest pain of effort- 1hich normally does not produce pain- such as 1al(ing on le el ground or clim!ing a flight of stairs3 .his is due to poor circulation of !lood and o>ygen to the heart muscle3 Unsta!le angina is the condition 1here the patient suffers chest pain- 1hich is difficult to sta!ili6e 1ith drugs3 Rhythmicity is lost3 0n unsta!le angina- the pain occurs at rest =$rin6metalOs angina?- 1hich means that the !lood flo1 to the heart is grossly reduced3 2mergency !ypass surgery may !e re:uired3 Yet another manifestation of underlying ischemia is occasional chest pain often o erloo(ed as !eing due to 1ind- giddiness- or the presence of hypertension3
Yogic +anage"ent
Yoga insists that pre ention is !etter than cure3 @sanas relie e angina pain ery :uic(ly3 @sanas and pranayama practiced regularly (eep CH+ at !ay- each of the different practices contri!uting in its o1n 1ay3 Hhen the process of aterosclerosis ad ances- the !lood essels are narro1ed !eyond a critical degree3 /o stro(ers- heart attac(s and malfunctioing of all organs occur3 .hus- the elasticity of the !lood essels is lost and pressure rises in the !lood essels3 @sanas maintain the elasticity of tissues and pre ent changes in pressure3 Yoga is the 1onderful solution to all circulatory pro!lems3 0t 1or(s !y (eeping the t1o gates of the !ody-the circulatory system and the respiratory system-clean3 Regional circulation =!lood flo1 to each organ? reduces- as one gro1s older3 .here is a fall in perfusion pressure- dampening the flo1 of !lood to ital organs3
)or1ard !ends stretch the posterior surface of the a!dominal organs3 )or1ard !ends soothe the ner es and impro e the function of the sympathetic ner ous system3 )or1ard !ends !ring do1n the heart rate and pulse3 /ince the !ody is parallel to the floor- gra ity does not affect the heart and !lood flo1s to !oth e>tremities 1ithout strain3 .he sympathetic ner ous system is gi en a tremendous !oost of energy so that 1hen these poses are completed one feels e>tremely energetic and refreshed3 )or1ard !ends trend to close the cham!ers of the heart3
0ranaya"a
@s a deep inhalation is done- enhanced enous return occurs along 1ith !etter lymphatic drainage3 .he rhythmic up and do1n mo ement of the diaphragm massages the a!dominal organs- increasing their circulation and efficiency3 4lood flo1 changes in the (idneys- permitting !etter filtering action of 1ater and solutes3
Changes in coronary flo1 occur during paranayama- allo1ing more !lood to flo1 into the coronary essels3 .he input of healthy !lood into the lungs increases- allo1ing !etter upta(e of o>ygen and !uild up of adenosine triphophate =@.$? molecules at the cellular le el- 1hich is the source of energy to the cell3 4lood flo1 in the !rain can change 1ith pranayama 1here a prolonged e>halation soothes the neurons !y increasing the !lood flo13 Muietening of the mind during pranayama is reducing stress on the sympathetic ner es3 ery !eneficial to cardiac patient-
Rela>ation of the ner ous system allo1s e>cellent perfusion of !lood 1ith the coronaries relie ing o>ygen star ation of tissues3 @ngina anishes rapidly after pranayamic practice3 0t is the only science that deli ers o>ygen directly 1ithout strain and facilitates storage at the cellular le el3
Suggested 0ractices
,sanas
&' "reathing !ra ti es (' )ttkatasana *' "hujangasana +' Makrasana ,' Padmasana -' Sa$asana
0ranaya"a
&' Se tional .reathing (' /adi Sodhan *' )jjayi !ranayama
'editation : /ilent mediation for 2*-3* mints3 "iet : @ oid foods containing fats and cholesterol3 2at more egeta!les and fruits3 .a(e light egetarian meals3 ,eferences
13 Drade- R353 $rinciples of Yoga .herapy- .arapore ala- 4om!ay- 19%23 23 8ames He1itt- .he Complete Yoga- Rider $u!lication-19833 33 Dupta- Yogi- Yoga and Aong Aife- +odd ,ead- .oronto- 19"8- Y3 Dupta- ne1 Yor(- 19#"3 43 ,ar1aha- 43/3- Health and 2fficiency through Yoga @sanas- @rmy 2ducational $u!licationsKe1 +elhi- 19#"3 "3 /inh $ancham-=.R?-HathaYoga$radipi(a-Aalit,ohan4asu- .he$anini &ffice-@llaha!ad- 191"3 #3 ,umford- 83- $sycomatic Yoga - .horsomns- 19#23
Chapter-1A
organs and cells of the !ody3 Dlucose meta!olism is under the control of the harmone insulin- 1hich is secreted !y the pancreas- a large gland !ehind the stomach3 Hhen this gland !ecomes stressed or e>hausted- the hormone insulin !ecomes deficient in :uantity or sensiti ity3 @s a result- the !lood sugar le el !ecomes high and uncontrolled- then patient suffers from +ia!etes3
Causes
Yogic science recogni6es t1o interrelated causes of dia!etes3 )irstly long term de ital6aticm and sluggishness of the digesti e process due to dietary a!useo ereating- o!esity and lac( of e>ercise3 High inta(e of sugar and car!ohydrate rich diet is especially implicated3 0f a person ta(es a large amount of sugar- s1eets or chocolates etc3 then his pancreas is ready to respond !y pouring out a large amount of insulin to rapidly manage the roc(eting !lood sugar le el 1ithout incident3 Ho1e er- if such a sugar-rich diet is eaten e ery day- the pancreas is !eing called upon constantly to secrete enormous amounts of insulin- and it !egins to get tired and !ecome depleted3 0nsulin production in response to sugar stimulation !ecomes increasingly inade:uate3 @s a result- the !lood remains saturated 1ith sugar for long periods of time- it is then only a matter of time !efore dia!etes is diagnosed3 .his usually occurs 1hen the patient attends the doctor for in estigation of one of the symptoms of high !lood sugar e3g3 an e>cessi e thirst or urination- a resistant s(in or urinary infection or failing eyesight3
.he second causati e factor is that dia!etes is stress related3 .he stress and frustrations of modern sedentary man largely manifest on the mental and emotional planes- unli(e our ancestors 1ho had to 1age a physical !attle for sur i al3 Ke ertheless- the adrenal glands are in a constant state of acti ationspilling the Qstress hormoneF adrenaline into the !lood stream3 .his is a potent stimulus to the !ody to mo!ili6e glucose into the !lood3 0n this 1ay a constant hea y !urden of 1orries and an an>ieties imposes a constant demand for insulin secretion1hich can ultimately precipitates especially in con9unction 1ith a sugar3
Sy"pto"s
.he most mar(ed symptoms are polyuria and polydipsia3 .he patient may pass lot of urine in 24 hours3 .he urine is clear and of lo1 specific gra ity =1**2-2**4? and osmolatity3 .he osmotic effect of increased le els of !lood glucose causes more thirst and hunger3 .hese classified symptoms- ho1e er- are not the normal presentation3 /ometimes the patient suffers a fro6en shoulder and this can !e a manifestation of dia!etes3 Aethargy- 1eight loss and easy suscepti!ility to infections- particularly of the s(in =li(e a simple !oil or fungal infection? e>cessi e hunger- cra ing for s1eets and s1eating are some of the other symptoms3 Kormally- the fasting le el of !lood glucose is less than 9* mgJdl and the post prandial =2 hours? le el is less than 12* mgJdl3 0f the post- prandial sugar le el is !et1een 1"* and 2** mg- the condition is la!eled as an impaired tolerance- and if a!o e 2**3 0t is fran( dia!etes3
Hence- the tissues retain insulin sensiti ity3 Capillary changes are easily pre ented !y Yoga as the action is on the essel 1all3 Yoga is microcellular in its action3 @t the internal organs are massaged- sensiti ity to insulin and upta(e of sugar are enhanced3 .1isting poses s:uee6e the intestines and massage them3 Hence- stagnation of colonic contents due to autonomic dysfunction cannot occur3 @sanas also pressuri6e the pancreas in an effort to impro e the secretary status3 .he massage of the pancreas !y for1ard !ends and t1isting helps to release more insulin in response to food3 4ac(1ard !ends- !eing ery strenuous- help to reduce !lood sugar3 4ac(!ends impro e !lood supply to all a!dominal and pel ic organs3 .his ensures healthy cellular integrity and due to the massage no deposit are formed3 )or1ard !ends increase the gastric fire and help healthy digestion of food3 .his pre ents fluctuations of sugar le els in a dia!etic3 4urning up of e>cess sugar is promoted !y the stimulation of gastric fire3 $ranayama definitely increase the natural immunity of !ody and ital capacity of lungs3 $ranayama is highly alua!le for impro ing o>ygen perfusion to tissues3 @s it also remo es stress on the system- progression of !loc(age is arrested3 &>ygen deli ery to the tissue is systematic and sure3 .issue hypo>ia ne er occurs3 /ympathetic and parasympathetic sta!ili6ation pre ent autonomic dysfunction3 0t is ery useful for all complication of the dia!etic state particularly cardiac autonomic dysfunction- retinopathy and peripheral arterial occlusi e conditions3
0ranaya"a : +i!haga Nadi#hodhan, ,hramari +editation : Silen .edi a ion $or /5-20 min' e#. /iet : )%oid # ar(hy 1ood, ea more 1i!er# and Pro ein (on en 1ood2e# ri( ion# #ho'ld !e, $ollowed.
Conclusions
)rom the a!o e facts it is clear that +ia!etes is life style disease3 0t decreases the auto 0mmune system of human !ody and produces lot of complication in life3 4ut yogic life style- specific @sanas- $ranayamas 1ill !e stimulating auto healing systems of !ody as a result of that remo e the complications of the dia!etic state3 +ia!etes is one of the most common disease in human !eing3 0t is a meta!olic disease in 1hich primary pro!lem is the defecti e utili6ation of sugar !y the !ody3
$ancreas gland produces the hormone insulin- 1hich controls the !odyOs a!ility to store and utili6e sugar3 0n sufficient production of insulin result in the ina!ility of the !ody of use indigestion sugar- causing e>cessi e amounts to !e released in to the !lood and also passed out 1ith the urine3 .his dangerous and 1ide spread disease is (no1n as dia!etes3 /pecific Yogasana and $ranayanama should !e done daily3 Aife style is ery useful for all complication of the dia!etic state3
References
/. .eeraj, Nagandra, .adh'meha laelaj nahi, Nirogi -'nia P'!li(a ion, 2aja# han. 2. .al#he, Pra*a#h, 3oga !oo* $or -o( er#, )n ar Par*a#h P'!li(a ion. 3. +erma, +inod, )y'r%ed# $or li$e. 4. Sri )nand, "he 5om6le e !oo* o$ 3oga, 7rien 6a6er !a(* P'!li(a ion, New -elhi.
Chapter-11
pressure3 .his situation is also influenced !y the hormone aldosterone 1hich retains salt and 1ater through the (idneys aggra ating the condition3 .he normal !lood pressure under resting conditions should !e 12*J8*mm of mercury3 4oth the systolic and diastolic pressure can !e affected3 4oth ha e to !e made normal 1ith treatment3 .he le el at 1hich the systolic pressure should !e treated is 14*mm and the diastolic 9*mm3 $ressure of 13* to 13"mm systolic and 8" to88 diastolic are la!eled as high normal /ystolic pressure is the measurement made 1hen the heart is contracting and the muscle pushes out !lood from the entricles and in the process presses on the coronary arteries reducing its o1n !lood supply3 Hence if the diastolic pressure remains a!o e 9*mm coronary artery filling 1ill !e 9eopardi6ed3 .his sympathetic stress is reduced the diastolic pressure is reduced and coronary filling is normali6ed3 High !lood pressure is a serious condition and re:uires prompt attention !ecause it is an underlying factor that !rings a!out other cardio ascular and renal disorders li(e stro(e heart disease- (idney trou!le and hardening of the arteries3 .he pressure can remain sta!le or fluctuate3 .he latter is a dangerous can produce a stro(e high !lood pressure 1or(s insidiously3 0t affects the heart and !lood essels and then indirectly other organs3 Hhen !lood essels get constricted- the heart must 1or( harder and a time comes 1hen its o1n coronary arteries can no longer nourish the heart then heart disease de elops3 /imilarly hypertension affects the !rain and (idneys resulting in stro(e and uraemia !oth fatal conditions3 Yoga is an e>cellent means of treating high !lood pressure3 @s hypertension !egins in the mind Yoga is of prime alue3 Ho1e er 1eight loss is essential for yogic management to !e of use and only dynamic e>ercises can reduce 1eight3 Yoga can !e practiced side !y side 1ith 1eight-reducing e>ercises as Yoga alone can pre ent ascular complications due to its massaging effect on the arteries @sanas ma(e the arteries and capillaries elastic and allo1 more !lood to flo1 into arious areas resulting in !etter rela>ation of those tissues3 .he sympathetic ner ous system is al1ays set on higher le el of charge in hypertensi e3 4y the practice of Yoga the tone of sympathetic discharge is !rought do1n /ha asana rela>ation is li(e sleep3 0t is conscious sleep3 0n sleep the ner ous system recoups itself the same happens in Yoga3 .here is yet another difference3 0n sleep the su!conscious mind is still acti e and the ner es are still tense3 0n Yoga e ery part of the ner ous system is (ept passi e and the rela>ation of the ner es is far !etter3 .he state of ner es in a hypertensi e is one of o eruse and decreased e>cita!ility3 2>cita!ilites means the a!ility to transmit an impulse3 0n a hypertensi e the ner es are e>hausted and o erstrained3 @s the e>cita!ility of the ner e is in ersely proportional to the degree of acti ity- Yoga restores the elasticity of the ner ous system3 @ proper sleep pattern is essential for all particularity for a hypertension patient3 .he delicate !iorhythm in the !ody 1hich influences the neuro-endocrine circuit should ne er !e upset3
)or1ard !ends are the linchpin of yogic management 1ithout 1hich the pressure ne er normali6es3 )luctuations of !lood pressure are controlled !y these poses3 Hhen these posses are practiced the thoracic cage is !rought parallel to the ground and the heart slo1s do1n as there is no strain to push the !lood against gra ity to the !rain3 Hith the heart rate slo1ing the cardiac output also slo1s3 .hese poses increase in the tone and the e>cess sympathetic tone is reduced3 .here is then a decrease in the tone of the asomotor centre in the !rain =1hich controls the tone of the arteries? and !lood pressure drops3 /etu !andha- sar angasana rests the !rain and again the cortical centers are rested and the mind is (ept at its root3 .he lift of the diaphragm and lungs and the emotional centre on the heart 1hich occurs in this asana sta!ili6es the !lood pressure3 /a asana 1ith normal inhalation and prolonged e>halation sta!ili6es the sympathetic ner ous system3 .he longer e>halation rela>es the sympathetic ner es and the 4$ is controlled $ranayama greatly influences the circularly system3 Hith each inhalation and e>halation the output of !lood flo1 to the !ody aries3 .his changes the !lood pressure3 0n prolonged inhalation =ne er done !y normal people? the right entricular =R5?output increases and left entricular =A5? output falls3 0n e>halation the re erse occurs3 +ue to the increase in duration of inhalation and e>halation significant pressure changes can occurs3 .he emphasis on inhalation or e>halation depends on !lood pressure !eing high or lo13 .he o erdri e of the sympathetic ner ous system is most amena!le to reduction !y the practice of pranayama3 .he elasticity of the aorta and ma9or !lood essels is 1ell maintained3 .he steady rhythmic !reathing helps control the autonomic system3 @s the !reathing rate reduces the stress on the !ody is reduced3 .he hi!ernati e state remo es the accumulated stress all this happens o er a period of time
References
13 23 33 43 "3 #3
4a(hru- H3<- @ Hand !oo( of Kature Cure3 Keera9 Kagendra- Rogon <i /ahi Chi(itsha3 8ussa1ala- 83,- Katural .herapeutics3 ,odi- 53+3 Rogon <i /aral Chi(itsha3 Aouis <uhne- Rogon <i Kayi Chi(itsha3 $ar(- 832- .e>t !oo( of $re enti e and /ocial ,edicine3
Chapter-1
Causes
$i% 0sychogenic O(esity
/tudies of o!ese patients sho1 that a large proportion of o!esity results from psychogenic factors3 $erhaps the most common psychogenic factor contri!uting to o!esity is the pre alent idea that healthy eating ha!its re:uires three meals a day and that each meal must !e filing3 ,any children are forced into this ha!it !y o er R solicitous parents and the children continue to practice it throughout life3
$iii% Genetics-3eptin
0t is 1idely accepted that leptin Ra naturally occurring hormone that controls the appetite-may !e one of the causes of o!esity3 Hhen full fat cells release the hormone leptin- it cur!s appetite3 0f leptin production is hindered- the fat cells are una!le to signal that they are full- and 1eight gain occurs3 Research into leptin is only 9ust !eginning although the leptinRo!esity lin( appears to ha e !een dispro ed !y some initial studies3
$i.% Genes-!or"ones
@ small minority of cases of o!esity can !e e>plained !y glandular or hormonal pro!lems3 &ne such pro!lem is clinical hypothyroidism- 1here there is not enough thyroid hormone to control normal rates of meta!olism3 0n CrushingOs syndrome also 1here the production of the corticosteroid hormones is a!normal se> hormones can also affect o!esity3 0n 1oman- the !alance of female se> hormones determines !ody fat le el during adolescence- pregnancy and the menopause3 Changes in energy inta(e desire for food and specific cra ings occur at arious stages of the menstrual cycle3 /ome 1oman appear to !e more suscepti!ly than others to hormonal changes and many o er1eight 1oman cite pregnancy as the time 1hen their pro!lem started3
Co"plication of o(esity
$i% Osteoarthritis of knees
0n almost any o!ese indi idual some degree of osteoarthritis of the (nees is ine ita!le so that they de elop pain in (nees !y the age of "* and 1al( 1ith a 1adding gait3
$i.% #reathlessness
@n a erage o!ese indi idual is all time carrying an e>tra load of fat of a!out 1"-2* (g3 )or this reason alone one can !ecome !reathless 1hile clim!ing up stairs3 Ho1e er- this is not all3 .he e>tra fat has its o1n !lood supply and in this 1ay puts some demand on the heart3 .here is an associated increase in !lood pressure3 @ll these factors may lead to a mild heart failureC 1hich also may contri!ute to the !reathlessness e>perienced !y o!ese indi iduals3 Height reduction may reduce the symptoms3
$.ii% /ia(etes-$N&//+%
0t is not unusual to see an o!ese person !ecoming a dia!etic3 0n fact o!esity is al1ays associated 1ith insulin resistance lac( of affecti eness of insulin-the !lood sugar lo1ering hormone
+anage"ent of O(esity
$i% /iet "anage"ent
.his is pro!a!ly the only 1ay a aila!le to reduce !ody 1eight in o!ese persons 0f 1e ta(e into account the daily calorie consumption as around 22**-24** cals and the fact that 0D of fat produces 9 Cals then it can !e calculated that a totally fasting indi idual 1ill lose around "*D of fat per day3 Hhen the o! ious 1eight loss is much more then this it is due to the loss of 1ater and electrolytes and 1hich is soon regain once normal diet is resumed3
0n Yoga there!y 1e practice asanas not only for the sa(e of !urning e>tra calories!ut also to de elop !ody a1areness to understand the language of our !ody the 1ay it 1or(s and 1hat suits it !est3 )rom this understanding 1e can modify or ad9ust our diet and lifestyle to suit the needs of our !ody and mind3 2 en though the aim of Yoga is not 9ust reduction of 1eight this is !ound to happen as an outcome of our increased self-a1areness3 /urya Kamas(ar =salutation to the sun ?is most important for the treatment of o!esity3 /urya Kamas(ar is a complete practice itself !ecause it is a com!ination of asana- pranayama- mantra and meditation3 .his practice has a uni:ue influence on the endocrine and ner ous system helping to correct meta!olic im!alance that cause and perpetuate o!esity3 4eing a dynamic practice it is also an e>cellent e>ercise e:uated to cycling 9ogging or s1imming3 .he !est asanas for o!esity are the $a1anamu(tasana3 /eries for the digesti e system 1hich help to remo e e>tra fat from the a!domen hips and thighs and acti ate the energy in the lo1er pranic centers3 .hese practices are ery good for strengthening the a!dominal muscles 1hich are usually ery flaccid in the o!ese patient3 0t also helps to !urn the e>tra fat tissue of the momentum 1hich is fold of peritoneum in the a!domen ery rich in fat tissue3 .he practices from the sha(thi !andha series are also effecti e in reducing o!esity <riyas li(e 9aladhauti- shan(ha- pra(shalana etc3 and asanas li(e halasanapaschimottansanadhaurasanasar angasanamatsyasanapadhastasanaYogamudra massage the a!dominal organ and to release the po1er of the manipura( cha(ra the source of 1illpo1er and self-asserti eness =1hich is often 1ea( in the o!ese patient? and that go erns all our meta!olic processes3 .he pranayama practices recommended for o!esity are also the more dynamic forms 1hich stimulate the meta!olism they include !hastri(a- (apala!hati and surya!hedi 1hich are performed along 1ith !alancing practices li(e nadi shodhan- u99ayi- sheetali and sheet(ari are rela>ing cooling practices 1hich influence different hypothalamic centers 1hich gi e control o er thirst and the feeling of satisfaction 1ith healthy :uantities and :ualities of food3
9seful practices
3i4 #uryanamas)ar 3ii4 sanas : $ari art-.ri(onasana-$aschimotanasana-Usthrasana- Yoga ,udra@rthamatsyendrasa- +hanurasana- Ka asana- Halasana- /ar anagasana- ,atsyana3 3iii4 !ranayama : /urya!hedi- U99ayi- Kadisodhan3 3iv4 .riya : 4hastri(a- <alpala!hati3 3v4 'editation : /ilent meditation 1"-2* minutes3
Conclusion
)rom the a!o e facts it is clear that o!esity is life style disease3 0t decreases the auto lmmune system of human !ody and produce lot of complication in life3 4ut yogic life style- specific asanas- pranayamas 1ill stimulate auto human system of !ody as a result of that reduce the complication of o!esity state and their complications
!ecause although yogic practices has !een more of a protecti e techni:ues for o!esity.
References
13 /tanley @lstead- .e>t !oo( of medical treatment3 23 ,alshe pra(ash- Yoga !oo( for doctors3 33 Dupta surendra nath- /a!hyata (e Rog 3 43 /ingh R D- Current status of Yoga therapy3 "3 <3+3.- $harmacology3 #3 Dala +3R- Kature cure for common diseases3 %3 Kira9 nagendra- Rogo (i sahi chi(itsa3 83 /ou enir- /ymposium on Yoga and health current trends- 0ndian @cademy of Yoga- 4HU3 93 +as gupta /3K- Yoga philosophy3 1*3 5erma 5inod- @yur eda for life3
Chapter-15
.he series gi es such a profound stretch to the 1hole of the !ody fe1 other forms of e>ercise can !e compared 1ith it3 /ynchroni6ing the !reathing principle follo1ed is inhalation during !ac(1ard !ending postures- due to e>pansion of the chest- and e>halation 1ith for1ard !ending postures- due to compression of the chest and a!domen3 .he ideal time to practice /urya Kamas(ar is at sunrise- the most peaceful time of the day- 1hen the atmosphere is full of the sunOs ultra iolet rays- so important for the !ody3 ,a(e a ha!it of rising early- ans1ering the call of nature- ta(ing a !athand practicing /urya Kamas(ar3 Hhene er possi!le- practice in the open air- 1earing light and loose clothing to allo1 the s(in to !reathe and to a!sor! the sunOs energy3
#teps ; : 0n the ne>t step- ta(e the left leg also !ac( resting only on palms and toesC (eep the !ody straight from head to toes inclined to the ground at a!out 3* degree3 Here e>hale completely3 #tep 1 : Ko1- !end at the (nee and rest the (nees on the floor 1ithout altering the positions of the palms and toes3 Rest the forehead on the ground3 0n this position inhale 1hile mo ing !ac(1ards and then e>hale completely3 +o not stretch the an(les3 #tep < : Hithout mo ing the hands and toes- come for1ard on the chest and rest the forehead3 in this position sastanga Kamas(ar- forehead- chest- palms- (nees and feet are the eight organs that 1ill !e touching the ground3 .he !uttoc(s 1ill !e raised up3 /tay in S4reath-outO condition3 =4ahya <um!ha(a?3 #tep = : 0nhaleC raise the head and trun( ma(ing the spine conca e up1ards 1ithout changing the position of the hands and feet3 <eep the (nee off the ground3 #tep > : 2>hale- raise the !uttoc(s- push the head do1n and ha e a complete each 1ith the heels touching the ground and palms on the floor #tep F : /ame as "th step3 0nhale and e>hale3 #tep 80 : 0nhale !ac( !ring the right leg in !et1een the t1o hands and in line 1ith them3 @rch the !ac( conca e up1ards as in step 3 #tep 88 : 2>hale G!ring the foot for1ard ne>t to the right foot G touch the (nee 1ith forehead as in 23 #tep 8: : 0nhale3 comp up- stand erect 1ith hands along the !ody rela>3
Respiratory Syste"
0n /urya Kamas(ar a deep rhythmic !reathing process is synchroni6ed 1ith each mo ement- 1hich completely empties the lungs of all- traces of stale gas and refills them 1ith fresh- clean- o>ygenated air3 @ll the poc(ets of the lungs are e>panded stimulated and then cleaned3 .he o>ygen content of the !lood is increased- 1hich impro es the o erall itality and o>ygenation of the cells and tissue of the !ody and !rain3 /luggishness and lethargy are rapidly o ercome3 .his practice is also good for the pre ention of diseases such as tu!erculosis- 1hich de elop in the little usedstagnant regions of the lungs3
Circulatory Syste"
.he regular practice of /urya Kamas(ar impro es flo1 of !lood- to speeds up the elimination of mor!id matter and introduces fresh o>ygen and nutrient of all the cellsand general circulation is impro ed3 .he cardiac muscles are strengthened3 ,icrocirculation to the heart is increased and reducing the chances of heart attac(3 /luggish circulation- cold hands and feet- !lood essel diseases and general fatigue can also !e eliminated3 .he circulation of lymph- 1hich is prime importance in fluid !alance and in com!ating infections- is toned- the !ody gains an increased resistance to infections- and a !etter a!ility to heal.
/igesti.e Syste"
.he alternate stretching and compressing mo ements of /urya Kamas(ar tone the 1hole digesti e system !y thoroughly massaging all the a!dominal iscera3 .his not only enhances elimination !ut also increases the digesti e fire- promoting a healthy appetite- and complete and rapid assimilation of food3
Skin
.he s(in is the important and Aargest !ody organ and apart from holding the !ody together ser es to regulate !ody temperature- as 1ell as e>creting 1aste matter through perspiration3 Hhen there is an e>cess of poisonous matter in the !lood- it comes out through the s(in in the form of !oils- rashes and pimples3 @s /urya Kamas(ar produces perspiration- speeds up circulation and enhances the elimination of 1astes through the digesti e and urinary systems- it cleanses and endo1s the practitioner 1ith a clean- glo1ing comple>ion- 1hich is an important sign of health3 ,any s(in disease caused !y su!cutaneous to>in deposits- such as pimples and ec6ema- can !e remo ed3 4ad odours from the !ody are eliminated- and the o erall circulation of !lood to the s(in is impro ed3 Hhen /urya Kamas(ar is practiced in the early morning hours 1hile facing the rising sun- ultra iolet light rays are a!sor!ed through the s(in3 @t sunrise- these rays are at their greatest intensity and are thought to !e ery !eneficial for healthy as 1ell as !eing responsi!le for itamin + production3
Ner.ous Syste"
0n the t1el e mo ements of /urya Kamas(ar- the spinal column is systematically stretched and compressed to the ma>imum e>tent- stimulating circulation in the 1hole spinal cord- and all ner e ple>uses3 /urya Kamas(ar tones ner e flo1s !y stimulating internal organs3 0t stretches organs3 0t stretches ner es- 1or( on the spine and enhances prans- 1hich acti ates !rain centers3 .he 1hole ner ous system is acti ated and seems to 1a(e up3
are released into the !loodstream and carried throughout the !ody to act upon particular organs3
0ituitary Gland
.he pituitary gland is master gland of human !ody3 0t has many hormonal secretions -1hich control the !odyOs gro1th and de elopment3 4y increasing the flo1 of !lood to the head and through its effects on the ner ous system3 /urya Kamas(ar stimulate the hypothalamus- 1hich regulates the pituitary action3 .he practice of /urya Kamas(ar there!y has a direct and !eneficial effect on this ital centre and the 1hole !ody3
0ineal Gland
.he pineal gland is a situated in the !rain3 Yogic /cience states that it has a ital function and acts as connecting lin( !et1een the different le els of a1areness a!o e and !eyond the physical plane3 /urya Kamas(ar plays an ideal role in the maintenance of this important gland3
0ancreas
.he $ancreas is located !ehind the stomach at the le el of the solar ple>us3 $arts of this important gland produce the hormone insulin- 1hich controls the !odyOs a!ility to store and utili6e sugar3 /urya Kamas(ar compresses the a!dominal organs- 1hich press onto the pancreas especially during !ac(1ard !ending in !hu9angasana3
Conclusion
)rom the a!o e facts it is clear that /urya Kamas(ar is an ancient (no1ledge of this country 1hich pro ides physical and spiritual health !y affecting different acti ities of human !ody !ased on !ody- mind and !reath concept3
References
13 23 33 43 "3 #3 /ampuranand- Yogas philosophy3 /ingh /urendra- 0ntroduction of Yogs3 Dupta Ramesh1ardas- Yogs Rashmian3 Ais!eth @ndre1 ar RYoga self thought3 /1ami <a alayanand- @sanas3 /1amiram- Yoga $sychology3
Chapter-14
Special Situation in "odern life in relation to pro(le"s of infusing of Yogic practices in day to day life
&ntroduction
,an has entered the 21st century 1ith a lot of pro!lems3 0n this modern age of ad anced technology- communication- electronic gadgets- the le el of facilities a aila!le for our con enience has increased !ut it has some ho1 also lead to an increase in our pro!lems related to health- life and emotions3 Human life today is more stressful and pro!lem nature no1 a day3 0t is a uni ersally (no1n and accepted fact that Yoga has a solution to all pro!lems of man !e it mental- physical or spiritual !ut one does not ha e time to incorporate Yoga in present day lifestyle3 &ne does not ha e time for self or may !e there is lac( of time management and self management3 ,aterialistic achie ements are more important for their physical and spiritual gains3 .here is lac( of 1ill po1er and mental peace3 $o1er of concentration is diminishing amongst all states of life3 &ur food and li ing ha!its are fast !ecoming 1esterni6ed from traditional3 ,an is the most precious and enlightened creation of nature3 .here is great similarity !et1een the constitution of man and nature so it !ecomes necessary that human life style should !e in accordance 1ith nature31 Ho1e er in present modern life styleman is drifting a1ay from nature3 Hestern culture has in aded our life style in a drastic manner3 &ur language- culture- tradition- education- food ha!its- life stylepsyche all are seen to !e influenced !y 1estern culture32 ,an is running !lindly after material pleasures and is ready to pay any price for it3 &ne is so engrossed in attaining success in life that he is ready to ta(e any path e en if it is immoral and against principles3 0n this 1orld of cut throat competition man does not e en ha e time for himself- &ne does not ha e time to thin( a!out his o1n identity as a human !eing and life has !ecome totally mechani6ed3 +iscarding the need of his o1n !ody and emotions- man is 9ust engaged in ma(ing more and more money3 0n this life of !lind race lo etolerance- peace- happiness are of the greatest need- !ut these feelings ha e !ecome meaningless despite their importance in human life33 ,odern life style has !ecome a means of attaining material gains and pleasures3 /uch circumstances ha e gi en rise to physical- mental- social and spiritual deformities3 +ue to lac( of self management- one is limited to a narro1 spectrum and !ecomes self centered due to 1hich Yogic practices cannot !e infused in day today life34 .he le el of health in general is decreasing in the society3 0t is these situations that discourage Yogic practices from !ecoming a part of our day today life3
Health and peace do not find priority in modern life3 ,oney is the prime need of most people3 .o actually pro e utility and meaning of life one has to remain healthy and happy3 &nly a healthy !ody 1ith a healthy mind can ma(e use of physical and material pleasures pro ided to him and he can find the true meaning of life3 Certain factors that inhi!it Yogic practices in modern life can !e enumerated"
$i% 0eace
&ne cannot include Yoga in day to day life till he is internally and e>ternally at peace 1ith himself3# .he structure of modern life is such that there 1ill al1ays !e lac( of peace3 0n todayOs life am!itions are unlimited and 1hen the percentage of am!itions is high- percentage of peace 1ill al1ays !e lo1 !ecause am!itions are achie ed !y gi ing a1ay peace of mind3 Hhen there is no peace there is no concentration and hence no inclination to1ards Yoga3%
.o attain physical and material things- a person 1or(s ery hard and 1asting all of his time and effort on this3 0t is strange that people are lost in the material 1orld and running directionless3 Aife has !ecome artificial and mechani6ed and full of e>ternal sho1 off3 .his is definitely affecting the physical and mental capacity of a person3 @ person has no time to thin( a!out the needs of !ody and mind3 He can 1or( 12-18 hrs3 for the sa(e of money !ut cannot in est e en T an hour for the 1ell-!eing of his !ody3 @ person 1ho o er !urdens his !ody 1ith stressful 1or( from the age of 2*4*- his !ody !ecomes e>hausted and old age is painful due to infestation of many diseases3 Continuous la!our ma(es the !ody internally 1ea( and hollo1 and after crossing 4*immunity !ecomes lo13 @t this time diseases start affecting the !ody3 Unhealthy !ody cannot get relief e en !y Yoga3 0f at this stage- Yogic asanas are performed forcefully- it does more harm than any !enefit to the !ody311
,any people try to perform Yoga !y 1atching .353 or reading !oo(s3 0t is not correct to perform Yogic practices in a!sence of a trained instructor3 $eople thin( that all diseases can !e cured !y 9ust doing asanas 1ithout understanding the true philosophy of Yoga- 1hich leads to harmful effects on !ody3 /uch practices should !e discouraged altogether3 1"
Conclusion
0n the light of a!o e facts it is clear that modern life gi es more stress on lu>ury and material pleasures and these !ecome priority for most people leading to an im!alanced life- full of deformities3 $eace- time management- proper food- !eha iorhealth are lac(ing in life distracting a person from 1al(ing on a path of Yogic principles and one is not a!le to incorporate Yoga in day to day life3
References
13 Keera9Kagendra- $ra(rati( Chi(itsa@ am Yoga- Kirogi duniya $u!lication-8aipur- 2(2- p3 233 23 5erma- 5inod- @yur eda for life- /343 $ra(ashan 0ndore- 1998- p3 "83 33 ,uni+harmesh- /elfmanagemt- 8ain5isha a4harati Uni ersity $u!lication- Ra9- 2(# p3 11*3 43 4hag1andas- .he /cience of /elf- <ashi 5idyapith $u!lication- 5aranasi- 19## p3 1*#3 "3 /3 5isha nathan- $rinciples of Yoga .heropy- @nnamalai Uni ersity $u!lication- 2(4- p3 2*13 #3 ,aurya .3R- $eace- ,anu $u!lication- /urat- 19#"- p3 1*3 %3 +as Dupta /3K- Yoga $hilosophy- ,otilal 4anarsidas $u!lication- +elhi- 199# p3 113 83 /ri3 @nand-.heComplete !oo( of Yoga- orient paper!ac(s $u!lication-Ke1 +elhi-1993-p3 1#3 93 ,uni +harmesh R /cience of li ing $re(sha meditation and Yoga- 8ain 5isha 4harati $u!lication- Ra9- 2**#- p 983 1*3 /harma 83K- Yogasana- @ur $ranayama- ,aruti $u!lication ,eerut- 2**2- p3 213 113 /ingh /urendra- Yoga3 @n 0ntroduction- 4harat 4oo( Company Auc(no1- 1999 p3 "23 123 <3<uru ila- $sychiatry- K3R3 4rother $u!lication 0ndore- 2**3- p3 "*3 133 /3 /1ami Kathan- )ood and Kutrition- K3R3 4rother $u!lication- 0ndore p3 2# 143 8indal- Ra(esh- $ra(rati( @yur igyan- @rogya /e1a $ra(ashan- U3$ 2**2- p3 2*2 1"3 /uresh- Yoga and mental health- Ke1 4haratiya 4oo( Corporation- +elhi- 2**2- p3 "# 1#3 Dupta- /han(ar- /cience of Yoga- Health pu!lication- <ol(ata- 2**1- p3 23
Chapter-15
$i% Sat.ik
/at i( food is positi e- non-irritant- pure- agreea!le- nourishing and easily digesti!le3 0t promotes purity of mind and inner strength and is conduci e to higher thin(ing and intelligence3 <eeps !ody healthy and mind at peace3
$ii% Ra)sik
Ra9si( food is negati e and irritant3 0t comprises of hea y proteins- fats that are difficult to digest and assimilate3 .his type of food e>cites emotions- causes diseaseo!esity and restricts the soul to material achie ements3
$iii% Ta"sik
.amsi( food is de italising and stale3 0t comprises mostly of processed and tinned foods3 )ood if reheated se eral times looses its :ualities and harms the systems3 Yoga prescri!es a !alanced diet that comprises of pure- light and nutritious food3 0t should ha e cereals li(e 1heat- pulses- li(e moong- green leafy egeta!les coo(ed in mustard or groundnut oil3 ,il( and dairy products li(e curd- mattha- paneer should also !e included in diet3 ,ore stress should !e laid on consuming coloured egeta!les and fruits 1hich are a good source of itamins e3g3 !rin9al- apples- citrus fruits- !anana etc3 Children can also ha e dry fruits li(e almonds and 1alnuts3 /pices should !e a oided as they irritate the system and cause anger and an>iety3 .ea and coffee are acidic and their consumption should !e restricted to minimum3 Children should refrain from eating 9un( food li(e pi66as- !urgers- noodles- cold drin(s- confectionary items as these are harmful for the system as 1ell as for teeth!ones etc3 .hese foods use refined products 1hich if used e>cessi ely results is o!esity and dia!etes later in life3 .he child gradually loses interest in positi e acti ities and !ecomes irrita!le 7@ Healthy !ody houses a healthy mind73 /o one has to !e physically fit to compete and e>cel in life3
promotes o erall 1ell !eing of the !ody and mind3 0f started from young ageYogasan can help children to stay fit and (eep a1ay from many diseases li(e- !lood pressure- dia!etes- spondilytis in the future 1hen they gro1 up3
Role of "editation
.o (eep the mind free from stress and enhance connection- meditation can pro e to !e ery !eneficial for students3 0t is not necessary for one to try ery hard for hours3 8ust a fe1 minutes de oted daily !y chanting some or imaging something can help in meditation3 2 en loo(ing at the night s(y or 1atching !irds :uietly can relie e stress from the students mind- after 1hich he feels fresh and full of positi e thoughts and energy3
Conclusion
0n modern life- it is ery important to guide the children at a young age- to gro1 up into mentally- physically- spiritually healthy human !eing 1ho are useful to the society3 Yoga ser es as a important tool to groom the personality of an indi idual !y sho1ing the 1ay to a healthy and prosperous life3 Young minds are li(e clay- they can !e molded into any shape and form3 /o it is important to guide them through yogic asanas philosophy and meditation to1ards a !right and successful future 1hich 1ill !righter the future of this country as youth are the foundation pillars of a gro1ing nation3 +espite the utility of Yoga in all fields of life one thing should !e clearly (ept in mindthat is- Yoga should !e practiced under proper guidance of a trained instructor3 & er doing it or doing it incorrectly can lead to a lot of pro!lems3 .he after effects are drastic and the instructor should (no1 the need of the students3 @!le guidance is a must for proper de elopment of mind and !ody3
@ll asanas are not meat for all people3 +ifferent age groups need to practice different asanas3 @lso the physical and mental status of the people has to !e considered3 $erson suffering from any (ind of mental or physical illness should !e treated accordingly3 @t student le el- certain philosophy of Yoga cannot !e taught li(e /amadhi etc3 as they are not meant for young and tender minds3 /tudents ha e to !e dealt 1ith differently3 .hey ha e to !e taught morals li(e truth- duty dedicationlo e- sympathy- !rotherhood etc3 @ healthy mind and !ody 1ill ma(e a healthy indi idual and many such indi idual ma(e a healthy nation3 Children are the future of the nation3 /o it is ery important to ta(e care of their up!ringing- nutrition and de elopment3 0ncorporating Yoga in daily life of school children can help to de elop then into physically- mentally- emotionally and spiritually strong indi iduals3
Reference
13 Darde- R353- $rinciples and $ractice of Yoga therapy- $u!lication .arapore ala 4om!ay19%23 23 4ernard- . 3H3 .heos- Hatha Yoga- $u!lication Colum!ia Uni ersity $ress- Ke1 Yor( 19443 33 4rena- /3)3- Yoga and ,edicine- $u!lication 8ulian $ress- Ke1 Yor(- 19%23 43 Ray- /3 +utta- Yogic 2>ercises- $u!lication 8aypee 4rothers- Ke1 +elhi- 19983 "3 <umar3 K- $ra(ritic Chi(itsa A am Yoga- $u!lication Kirogi +uniya- 8aipur- 2**23 #3 He1itt 8ames- .he Complete Yoga 4oo(- $u!lication Random House- 19833 %3 $andiamani- 43<3- $rinciples of Yoga therapy- social s(ills and li ing alue !ased education@nnamalai Uni ersity $u!lication- 2**43 83 5ish anathan /3- /cience of Yoga- @nnamalai Uni ersity $u!lication- .amilnadu- 2**43
Chapter-1<
&"portance of Yoga in the de.elop"ent of &deal 3ife Style: -ith Special reference of 9ni.ersity Student
&ntroduction
Human !ody is one of the miraculous creation of the nature3 .he human !ody is not merely a !undle of !ones and flesh !ut it has a 1onderful collection of (no1ledge3 .he arious systems of our !ody should ha e essential3 .hose 1ho are ha ing good functioning of all the acti ities li(e respiration- digestion- e>cretion and nutritionthen it is ery helpful for the de elopment of an ideal life style and the possi!ility of the end of disease from our life3 )inally there is the attainment of a healthy life and the person !ecomes the o1ner of a healthy and an attracti e life3 @ll the a!o e :ualities are essential for a student life !ecause it is a stage in 1hich the !ase of the de elopment of life is made3 0f the a!o e sited :ualities are there in a student life and if his life is !alanced and controlled then the possi!ility of a good and a real meaningful life gets increased3 0n todayBs time of the good !eha iour- thoughts- alues are practiced- 0f arious pranayama and asanas are done correctly then an ideal life style can !e de eloped in student life !ecause of 1hich studentOs personal life- family health- social and
national health- 1ill !e on the 1ay to progress and student life 1ill !e safe from arious diseases li(e o!esity- high 43$3- dia!etes- pressure- a!sence of sleepdepression- diseases of 9oints etc3
a% /iet
Hestern life style has attac(ed our lifeBs arious and nearly e ery areas3 Aanguageeducation- health- religion- thoughts- thin(ing and eating ha!its nearly e erything is completely engrossed in 1estern effects3 Resulting to this- younger generation has got s1ayed a1ay from their real and main aim3 0f 1e ta(e diet- as an e>ample- 1hich is the !asic need- throughout 1hich our 1hole life re ol es3 Aord <rishna also said 'vEu)fn $)oafr $)wfru' meaning-the e>istence of all li ing organism is due to diet3 +ue to diet our !eha iour and thoughts are greatly influenced and changed3 0t is recreated3 .o !e called 1ell mannered- 1ell cultured- modern- de eloped- the so called fast foods are destroying our national health3 .his is :uite thought pro o(ing3 ,odern scientist also follo1 that if internal micro!iological en ironment is strong and healthy then our ital capacity gets stronger resulting that 1e remain healthy3 &ur internal micro!iological en ironment gets polluted due to the 1rong food ha!its3 .he unnutritional fast food plays important role in polluting the en ironment of the stomach3 .he highly en9oyed and lip smac(ing fast food is poisoning our 1hole society also gi ing !irth to arious diseases3 )ast food li(e- !urger- hot dog- noodlescandy- pastry- pi66a- toffee- cold drin( etc are used3 @ll these are intensely attracti einto>icating and tasteful poisons3 0n order to lead a 1ell !alanced and controlled life it is ery necessary for the students to a!andon the fast foods and increase the inta(e of li ing food3
c% /istur(ed sleep
/leep is one of the important part of our life- !ut in the modern 21 century- there is no rule for sleep- regardless of ho1 important sleep is for the !ody3 +ue to deep sleep- the !rain de elops an alpha state of mind3 +uring sleep the filtration of 1aste material from our (idneys are enhanced3 +uring sleep the e>cess heat of our !ody is emitted out and the !lood pressure and the !ody temperature are controlled and !alanced3 /leep is a !iggest remedy for gaining !ac( our 1asted energy le el i3e3 re9u enation of the !ody and gaining the ital capacity3
.he feeling of 9ealousy- anger- selfishness- ruins the studentBs life3 .hus in order to achie e ones aim 1e ha e to lea e the 1rong and pessimistic thin(ing and ac:uire the !alanced- safe lifestyle and there!y try to achie e the aim3
4y de eloping the concept of Yoga and disease free lifestyle- 1e can de elop the concept of o er all health and de elopment in studentOs life3 4y 1hich students can achie e their aim and can !e the o1ner of a successful life3
Su""ary
Human life is miraculous3 .hose 1ho are healthy 1ith healthy thoughts can only lead an ideal life style3 )or all the a!o e :ualities- student life is one of the !asic pillars3 Kature has its certain uni ersal la1s and li ing according to these natural la1s is called an ideal lifestyle3 .he arious parts of Yoga play a ery important role in presenting an ideal lifestyle3 )or leading Yogic lifestyle Yama- Kiyam- @asana$ranayam- $ratyahar- +harna- +hyan- /amadhi and yogic diet are the main components3
References
13 Darde- R353-$rinciples G $ractice of Yoga therapy- $u!lication- .arapore al 4om!ay- 19%23 23 4ernard- . 3H3 .heos- Hatha Yoga- $u!lication- Colum!ia Uni ersity $ress- Ke1 Yor(- 19443 33 4rena- /3)3- Yoga and ,edicine- $u!lication- 8ulian $ress- Ke1 Yor(- 19%23 43 Ray- /3 +utta- Yogic 2>ercises- $u!lication- 8aypee 4rothers- Ke1 +elhi- 19983 "3 <umar3 K- $ra(ratic Chi(itsa am Yoga- $u!lication- Kirogi +uniya- 8aipur- 2**23 #3 He1itt 8ames- .he Complete Yoga 4oo(- $u!lication- Random House- 19833 %3 $andiamani- 43<3- $rinciples of Yoga therapy- social s(ills and li ing alue !ased education@nnamalai Uni ersity $u!lication- 2**43 83 5ish anathan /3- /cience of Yoga- @nnamalai Uni ersity $u!lication- .amilnadu- 2**43 93 Dupta- /3$3- /a!hyata <e Rog- /ura!hi $u!lication- Auc(no13 1*3 /ingh- /3$3 Aife /tyle G +isease- H3K3 $u!lication- Auc(no13
Chapter-16
fats from other sources in the diet- therefore- they are not necessary to !e added in the diet3 Ho1e er- follo1ing fatty acids can not !e synthesi6ed !y our !ody from any other fatty acids or car!ohydrate and must !e incorporated directly into the diet3 Hence these are called 2ssential fatty acids3 .hese are'=i? &mega-# fatty acids =ii? &mega-3 fatty acids @ll these 2)@ are unsaturatedC that is- ha e dou!le !onds3 4alanced proportion of 2)@s in the !ody actually help !urn e>cess calories instead of depositing them as fatty tissues and also act as sol ents to help the !ody dissol e and remo e hard fats deposited !y long-term !ad dietary ha!its3 @lthough the !ody needs !oth omega-3s omega-#s to thri e3 ,ost people consume far more &mega #s than &mega 3s3 Hardly a day goes !y- ho1e er- 1ithout reports of another health !enefit associated 1ith omega-3s3 )or this reason- many e>perts recommend consuming a !etter !alance of these t1o 2)@s3
O"ega-< EB,s
High inta(e of H-# fatty acids shifts the physiologic state to one that is characteri6ed !y increases in'i3 4lood iscosity ii3 5asospasm iii3 5asoconstriction i 3 +ecreases in !leeding time 3 $lus numerous other scourges of modern times trapping one in a spiral of disease i3 0nflammatory condition ii3 +epression iii3 2c6ematous and other s(in derangementOs i>3 &!esity >3 @cne >i3 Chronic iral fatigue >ii3 @rthritis and other inflammatory conditions >iii3 Heart and circulatory derangements >i 3 0mmune system !rea(do1n > 3 Cancer
Wild ga"e
/urprisingly- enison and !uffalo are !oth good sources of omega-3s and ma(e a healthy choice for people cra ing for meat3
0lant Sources
Canola oil- hemp seed oil- 1alnuts- and leafy green egeta!les such as purslance are all good sources of the plant!ased omega-3 fatty acids3
References
13 /imopoulos @$3 &mega-3 fatty acids in health and disease and in gro1th and de elopment@m 8 clin Kutr "4'438- 4#3- 19913 23 /alem K- /imopoulos @$- Dalli C- Aagarde ,- <napp HR- eds3 )atty acids and lipids from cell !iology to human disease3 31=suppl?- /1-/32#- 199#3 33 de lorgeril ,- Renaud /- ,amelle K- et al3 2ffect of a ,editerranean type of diet on the rate of cardio ascular complications in patients 1ith coronary artery disease3 0nsights into the effects of certain nutriments3 8 @m Coll Cardiol 28'11*3-8- 199#3 43 /imopoulos $3 2ssential )atty @cids in Health and Chronic +isease3 $resentation- .he .hird 0nternational Congress on 5egetarian Kutrition- ,arch- 199%3
"3 )anaian ,- /6ilasi 8- /torlien A- et al3 .he effectof a modified fat diet on insulin resistance and meta!olic parameters in type 00 dia!etes3 +ia!etologia 39=1?- @%- 199#3 #3 )reese R- ,utanen ,3 @lpha-Ainolenic acid and marine long-chain fatty acids differ only slightly in their effects on hemostatic factorsin health su!9ects- @m 8 ClinKutr ##'"91-8- 199%3 %3 Uauy R- $eirano $- Hofman +- et al3 Role of essential fatty acids in the function of the de eloping ner ous system3 Aipids 31=/?' 1#%-%#- 199#3
Chapter-1?
complications can !e a oided !y getting regular !lood pressure chec(s and treating hypertension3
+edical Cause
Hypertension has se eral specific causes3 0t appears that a com!ination of these is responsi!le for the increased incidence in high !lood pressure o er the last decadesome causes are gi en !elo1'-
$i% !eredity
0f !oth parents ha e hypertension the chances of children also !ecoming hypertensi e are forty-fi e percent higher than normal3 0f one parent 1as hypertensi e the chances are thirty percent higher than normal3 .hus the influence of heredity does play a part in the causation of hypertension !y laying do1n the !asic characteristics 1hich 1ill !e modified !y the en ironment and learned patterns of !eha iour3
$ii% ,ge
.he pea( incidence of hypertension falls in the forty to si>ty years age group- though the num!er of young people 1ith hypertension is on the increase3 @geing and su!se:uent deterioration of the physical !ody facilitates the disease process3 @t the same time- !uild-up of to>ins- stress hormones and tension results in adults and ery rarely in children3 Hith ad ancing age- there is also a greater chance of hardening of the arteries 1ith its accompanying increased !lood pressure3
$iii% S"oking
.here is no1 incontro erti!le e idence that smo(ing is harmful to the health3 0t is (no1n that as 1ell as the increased chance of lung cancer- lung disease in generalsmo(ing contri!utes to hardening of !lood essels of the heartC deterioration of the peripheral essel leading to greater peripheral resistanceC and to inflammation of the optic ner e3
+ental Cause
2 ery person has some neurotic tendencies or mental pro!lems 1hich cause periods of unhappiness- tension- depression- an>iety to one degree or another3 .hese tensions filter into the physical ia the !rani structure3 .hey first gain access ia the !rain- 1hich is the gate1ay !et1een mind and !ody3 .he !rain is part of the physical !ody though it is intimately lin(ed 1ith the mental !ody3 .he !rain is the crossroads !et1een the inner and outer 1orld- the 9unction of each indi idually- ena!ling us to communicate our inner indi idual e>periences to the outside en ironment3 0t is our controlling instrument for e>ternal communication and self-e>pression3 .he !rain controls the autonomic ner ous system 1hich regulates the !lood pressure3 Hhen it is im!alanced due to higher and more su!tle distur!ances- 1e get hypertension through e>cessi e sympathetic stimulation3
Yogic Cause
Prana and hitta are circulated through a net1or( of flo1 1ays called Kadi3 .here are %2- *** nadis or energy channels in the !ody3 .hey are organi6ed in much the same pattern as the !lood essels- for they ha e three main channels of flo1' 0da =the mental channel?- Pingala =the ital channel? and Sushumna =the spiritual channel?3 .hese !ranches are su!di ided into finer and finer channels permeating e ery atom of the !ody3 .he nadis compose an energi6ing infrastructure 1ithin e ery cell- tissue and organ of the physical !ody3 @ny !loc(age or impurity in the nadis leads to disease3 4loc(ages are due to chaotic thought pattern or stressful lifestyle3 &n the physical le el- the arteries 1hich are the acti e dynamic component of the circulatory system reflect !ingala nadi1 1hereas the eins- 1hich are the passi e recepti e nadi component- reflect 0da nadi1 Sushumna nadi1 1hich lays in the centre of the spinal cord- is mirrored in the ast capillary net1or( 1hich e>tends throughout the 1hole !ody3 Hypertension is the result of an im!alance in the nadis in 1hich !ingala !ecomes predominant3 Pingala is associated 1ith heat- the colour red- e>tro ersion and dynamism3 Hypertension is lin(ed to the !ingala nadi !ecause the arterial tree 1hich !ranches out from the heart is most dynamic3 .he !lood it carries is red !ecause of its high o>ygen content3
Classification of !ypertension
Ai(e fe er- hypertension is a sign of some underlying disorder3 @s pointed out a!o ehypertension can !e produced !y a ariety of causes3 0ncrease in sympathetic acti ity and asoconstrictor chemicals can produce spasm of !lood essels resulting in increase in peripheral resistance and 4$3 $eripheral resistance is also increased !y thic(ening of !lood essels and increase in !lood iscosity3 0ncrease in cardiac output also leads to increase in 4$3 Cardiac output is increased !y a num!er of factors li(e stimulation of heart !y neural and chemical influences and increase in !lood olume3 0n more than 9*I of adult hypertensi e- the cause of ele ated 4$ can not !e pin pointed3 .hese patients are said to ha e primary- essential or idiopathic hypertension3 0n rest of the patients- a specific cause can !e identified 1hich is generally renal or humeral3 .hese patients ha e secondary hypertension of (no1n ctiology3 .hus- secondary hypertension is due to a specific organ defect 1hile primary hypertension is associated 1ith functional a!normalities3
Co"plications of !ypertension
Hypertension decreases life !y 1*-12 years and the patients die prematurely due to heart disease- stro(e or (idney failure3 Complications depend upon the le el of 4$- target organ in ol ed- the underlying disease in case of secondary hypertension and the presence of ris( factors3 Hypertension is a progressi e disease leading to se ere complications and ultimate death3 4eing asymptomatic in the !eginning it usually remains undiagnosed till the disease has progressed- since it is a ery common disorder3 .here is need to regularly monitor 4$ of middle aged persons3 .hus- treatment can !e initiated as
soon as the condition is detected3 @doption of yogic life style 1ill go a long 1ay in pre enting the de elopment of hypertension in such indi iduals3
Treat"ent
.here is no specific treatment for essential hypertension !ecause medical science has found no specific cause for this disorder3 .he aim of therapy is to lo1er the !lood pressure using rest- diet- a oidance of stress and drugs3
+ini"iHes tension
0n the modern 1orld the international pro!lem is not po erty- drugs or fear of 1arC it is tension and only tension3 @ high percentage of people remain in a state of tension and frustration3 .his continuous le el of tension in the !ody- mind and emotions predisposes the indi idual to1ards psychological and psychosomatic disorders3 ,odern psychology as 1ell as yogic philosophy !elie es in three (inds of tension R muscular tensionsemotional tensions and mental tensions R 1hich can !e progressi ely released through the systematic and regular practice of Yoga nidra3 ,uscular tension results from ner ous and endocrinal im!alances3 0t manifests in the form of stiffness and rigidity in the physical !ody- 0n the practice of Yoga nidra the !ody is progressi ely rela>ed- 1hich in turn releases the accumulated muscular tensions3 0n day to day life indi iduals fail to e>press their emotions freely and openly3 @s a result- the emotions are repressed and manifest in the form of emotional tension3 0n the practice of Yoga nidra- the practitioner slo1ly mo es to1ards the deeper realms of the mind 1here he or she confronts the deep-rooted emotional tensions3 Hhen the practitioner recogni6es these emotional tensions 1ith full a1areness and a 1itnessing attitude- then repressed emotions are released and the practitioner !ecomes calm and tran:uil3 +ue to e>cessi e acti ity on the mental plane- the mind al1ays remains in a state of arousal- 1hich results in mental tension3 .hroughout life the mind is fed 1ith negati e data3 0n the practice of Yoga nidra- especially in rotation of consciousness and !reath a1areness- the mind is rela>ed- there!y releasing the mental tensions3 0n this 1ay- through the regular and sincere practice of Yoga nidra- tensions at the physical- emotional and mental le el can !e minimi6ed3
homunculusO or Slittle manO3 .he se:uence of rotation of a1areness in Yoga nidra is in accordance 1ith the map in the cere!ral 1hite matter of the !rain3 Hhen the a1areness is rotated in the same se:uence again and again- it includes a flo1 of pranic energy 1ithin the neuronal circuit of the motor homunculus of the !rain3 .his pranic flo1 !rings in a su!9ecti e e>perience of rela>ation in the !rain3 0n one of the stages of Yoga nidra a pair of opposite feelings or sensations is intensified again and again in the practitioner3 .his continuous in ocation of opposite feelings or sensations is in accordance 1ith the electrophysiological operating principles of the !rain3 Hhen a neuron fires it produces a ner e impulse 1hich is relayed and registered in the !rain3 4ut if the same neuron (eeps on firing again and again- then its relayed impulse is no longer registered !y the !rain3 Researchers ha e called this Sphenomenon ha!ituationO3 Hhen the !rain !ecomes accustomed to the stimulus- then gradually it !ecomes rela>ed3 .he state 1here the !rain is completely rela>ed results in mental rela>ation3
Counteracts stress
/tress is a cogniti e or emotional response made !y the indi idual to1ards any situation- 1hich demands ad9ustment3 Hhen the demands of the situations e>ceed the a!ility of the indi idual then distress results- 1hich may manifest in mental and physical symptoms of a!normality3 .he practice of Yoga nidra helps in !uilding up the coping a!ility3 .he practitioner of Yoga
nidra slo1ly !ecomes a1are of the inherent dormant potentialities and thus pre ents himself from !ecoming a ictim of distress3 Udupa =19%%? suggests that stress-related disorders e ol e gradually through four stages3 0n the first stage- psychological symptoms li(e an>iety and irrita!ility arise due to o er acti ation of the sympathetic ner ous system3 .he second stage is characteri6ed !y related physical symptoms li(e high !lood pressure- increased heart rate etc3 0n the third stage- the a!normalities manifest clinically in the organ systems3 0n the last stage- se ere symptoms in particular organs result 1hich need long-term medical management3 0n Yoga nidra an attempt is made to acti ate the parasympathetic system- and slo1ly a !alance !et1een the sympathetic and parasympathetic systems is achie ed !y inducing complete physical- emotional and mental rela>ation3 0n this 1ay the practice of Yoga nidra counteracts stress3 Carrington et al =198*? concluded that Yoga nidra has its most 1idespread application as a pre enti e measure to !e practiced !y healthy- acti e people as a means of relie ing accumulated tensions- increasing stress resistance and o erall efficiency- and pre enting the de elopment of stressrelated diseases3
O(ser.ation
0nformation from the clinical data and narration !y the patients sho1s that all the participants felt energetic- li ely- fresh and rela>ed3 .here is remar(a!le impro ement in the associated symptoms li(e an>iety- tension- !o1el disordersinsomnia- pains and aches- fatigue- etc3 one other important result reported !y all the participants 1as the 1hole some feeling of 1ell !eing and goodness3
&ur o!ser ation sho1s that the result of Yoga Kidra aries patient to patient3 /ome patients 1ere getting a :uic( relief and sho1ing remar(a!le changes- some patients sho1ed a erage change and some remain unchanged3 &ut of 2* patients- the 4$ of 2 patients remains unchanged and there 1ere remar(a!le changes that 1ere isi!le in the !lood pressure of 18 patients3 Yoga nidra is helpful in reducing the !lood pressure of the patients !ecause it helps to reduce the intensity of the thoughts 1hich cause the mental illness for the man3
Conclusion
&!ser ation from the study led us to conclusion that after practice of Yoga nidra is a /uper!ly effecti e system of meditation3 0t re9u enates the ner ous system and helps in o ercoming 1ith psychosomatic diseases3 2>cept it- the study also sho1s that Yoga nidra helps in reduction of systolic !lood pressure relati ely more than in the diastolic !lood pressure3 .he reduced 4$ can !e maintained only if the Yoga nidra is continued on regular practice3
Ta(le for the o(ser.ation of the #lood 0ressure of the patients #efore ,fter
S;No; Na"e of 0atient Se' ,ge Systolic /iastolic Systolic /iastolic Re"arks &"pro.ed /. S. 9'mar . 47 /24 84 /20 80 : 2. 9h'r#hida 1 52 /45 ;5 /3/ 87 : 3. N. <o#hi . 45 /57 ;7 /37 ;3 : 4. .. "ri%edi . 58 /60 ;2 /42 86 : 5. ). 9hare . 46 /50 86 /28 80 : 6. P. )garwal . 55 /20 86 /20 86 No 5hange 7. .eena*#hi 1 42 /50 /00 /36 ;2 : 8. Shi*ha 1 4; /20 88 /20 88 No 5hange ;. -. )wa# hi . 5/ /40 88 /36 80 : /0. =. )li . 60 /44 ;0 /30 88 : //. ,. Pal . 43 /40 ;0 /40 ;8 : /2. ). 5ha 'r%edi . 5; /38 ;0 /34 84 : /3. S'nee a 1 4/ /40 ;4 /22 86 : /4. -. 9han . 54 /50 ;2 /40 85 : /5. N'>ha 1 53 /34 88 //6 80 : /6. +. )# hana . 48 /45 87 /35 80 : /7. S. Sri%a# a%a . 43 /35 ;/ /25 8/ : /8. 3. Nigam . 57 //5 85 /// 82 : /;. Sha>iya 1 48 /40 88 /30 85 : 20 ). )hmad . 56 /26 85 /20 80 :
References
13 QControl of Hypertension !y 0negrated @pproach of Yoga .herapyF- <under- 53D3 and 4asa araddi- 0sh1ar 53 23 Q.he effects of Yoga on HypertensionF- +r3 /1ami /han(arde ananda3 33 QYoga Kidra- 0ts @d antages and @pplicationsF- 4husan /iddhartha- ,arch- 2**1 43 Chha9er 5imal- )ood for Re ersing Heart diseases3 "3 /1ami /han(arde anand- Yoga on Hypertension3 #3 /1ami /atyanand /aras1ati- Yoga and Cardio ascular management3 %3 Cooper da id- .he @rt of meditation-@3
*efore
fter
S;No
1 2 3 4 " # % 8 9 1* 11 12 13 14 1" 1# 1% 18 19 2*
Se'
,
,ge 47
Re"arks &"pro.ed :